We might not be superstar singers, but we all know about tight shoulders.
The plan: Warm up prior with a fewsun salutations, or even a brisk ten-minute walk.
Most importantly, remember not to push the stretches farther than what is comfortable.
There are several muscle groups in the deltoid, rotator and pectoral regions that should be treated gently.
Hold each pose for 5 to 8 breaths and then repeat on the other side.
Tadasana With Interlaced Fingers Behind the Back
Stand with feet together and hands clasped behind your back.
Roll your shoulders back, keeping your ears in front of them.
Press your ribcage inwards and keep your abdomen strong.
Breathe fully through all four sides of your torso to expand evenly.
With your inhalations, lengthen your spine.
Be sure that your left knee is directly over your left ankle.
Cross your left elbow over the right, at the center of your chest.
Keep wrapping and twisting your arms until the palms come together, moving the elbows upwards toward chin level.
Keep the shoulders squared to the front of the mat, just like your hips.
From the waist down, feel your body pressing into the ground.
From the waist up, lift and lengthen, while mildly contracting the abs.
Reverse Warrior
Straighten your right leg, while dropping your right foot flat to the floor.
Line your right heel with your left heel, keeping your right toes closer.
Open your arms wide into Warrior II pose (with the left knee bent ninety degrees).
Slide the right hand down the back of the right leg.
Inhale the left arm up towards the ceiling, and reach the fingers over your head in an arc.
Look straight ahead or towards your left hand.
Sink the hips down toward the floor and relax the shoulders while stretching back.
Your feet should be slightly “pigeon toed” (toes pointed in, heels out).
Lean backwards to your comfort level, creating a spacious backbend and shoulder expansion.
Wide Leg Position With Cow Face Pose
Bring your upper body back to upright.
Stretch your arms out shoulder height, creating a T-shape.
Feel for the middle of your shoulder blades.
Clasp your right fingertips or hand with your left.
If you’re able to’t clasp fingers, hold a towel or strap between both hands.
Lift to standing with your knees bent and your back flat.
Turn your right foot in about 45 degrees.
Imagine your body is between two panes of glass.
Extend your left arm forward, keeping it parallel to the floor and palms facing down.
Your head should be held neutral, making sure not to drop it out of alignment.
Downward Facing Dog
From Triangle pose, look towards the floor as you bend your left knee.
Unwind your right arm, bringing both hands to the floor on either side of the left foot.
Rotate onto the ball of your right foot and step back to Downward Facing Dog pose.
This pose resembles that of an upside down letter V without arching in the back.
Hands should be shoulder-width apart, and middle fingers should point straight ahead.
Feet are hips-width apart and remain parallel to each other, your heel directly behind your second toe.
From here, gaze towards your shins.
Beginners and those with tight hamstrings should execute this pose with bent knees.
