Barre with Justine

I’m sure you’ve heard of the phrase “carrying the weight of the world on your shoulders.” Our shoulders can highlight the tensions in our lives, from poor posture to emotional stress. The shoulder joint is also quite complex and is the most mobile joint in our bodies.

One of the biggest takeaways from my Yoga Teacher Training was our anatomy lesson on the complexity and instability of the shoulder joint. Another takeaway was hearing the term “shoulder shredder” for incorrect positioning and range in Chaturanga Dandasana (or, as we call it in BodyBalance, crocodile pose). You can check out the beauty of the shoulder joint here.

How can we protect our shoulders and ease tension?

• Stretching the muscles in your shoulders can help to release built up tension from the way we constantly round forward in daily life. My favourite stretches for the shoulders include downward dog, tricep stretch (or more intense, cow’s face pose, thread the needle, and a gentle cat/cow flow), eagle arms, and thumbs up stretch.
• Strengthen the muscles in the upper back to protect the shoulder joint. Planks and variations can help to strengthen the muscles, but correct alignment is key. I love lying on the stomach and doing airplane arms to strengthen the postural muscles.
• Find correct alignment and flow when coming from high plank to crocodile pose. Shifting the weight forward (shoulders will come ahead of wrists) so that when you lower down to 90 degrees with your arms, your shoulders are safe will make a big difference into how the pose feels.
• Add mobility moves throughout the day for your shoulders, such as arm circles, shoulder rolls, and gentle neck circles. Focus on opening up the front of the chest to reverse the typical forward hunching motions we use during work at the desk or while driving.
• Always remember that you can’t drop your shoulders when your arms are lifted! This is often a cue in yoga, but anatomically it is nearly impossible to do without creating stress in the shoulder joint. Focus on softening but not forcing the shoulders down and back.

Here are a few stretches to help ease tension in your shoulders:

Resources:

Leal Kristin. Metaanatomy : A Modern Yogi’s Practical Guide to the Physical and Energetic Anatomy of Your Amazing Body. Sounds True 2021.