5 yoga poses to relieve tight shoulders! (Yoga for athletes)

5 yoga poses to relieve tight shoulders! (Yoga for athletes)


(upbeat music) – Hey, guys, Jenna here. If tightness in your shoulders is something you’re all too familiar with, you’re definitely not alone. So many of us carry
tension in our shoulders and have tightness whether
it’s after a tough workout, a stressful day at the office or even just too much time on our phones. This video will help you
learn five yoga poses that you can do for
shoulder relief at any time. Before we dive in, don’t
forget to subscribe to our YouTube channel. Click the little bell
to get notifications. You’ll get great tips and
helpful videos just like this one from an athletic yoga business every Monday morning to
start your week off right. First pose is child’s pose. Child’s pose is a very gentle pose but it’s also a great stretch for the front of your shoulders as well as your shoulder
blades across your back. As you inch your fingertips forward, you can lift your elbows off the mat and feel an even deeper
stretch through the shoulders. You’ll begin in tabletop position. Wrists under your shoulders,
knees under your hips. You’ll bring your big
toes together behind you. Separate your knees as much as you need to and then slowly sink your
weight back into your heels, inching your fingertips forward, placing your forehead on the mat just relaxing your neck and head. If you’d like to go deeper,
you can lift through the elbows and inch your fingertips
even further down your mat to feel an even deeper shoulder stretch in your shoulder blades and
the tops of your shoulders, still sinking the weight
back through your glutes and inching your fingertips
forward as much as you’d like as you go deeper into your
stretch holding for five breaths. If you’d like, you can
always pause your video and hold for a little bit longer. Gently release slowly dragging your
fingertips towards your knees and rounding up slowly
one vertebrae at a time with your head coming up last. Pose number two is cow face pose. Cow face is a seated pose that not only stretches the
shoulders but the hips as well. By stretching the shoulders and bringing extra blood flow to the arms, this is a great pose for those of you who sit at a desk all day. It can also be modified
by using a towel strap or even just a T-shirt for those of you with
extra tight shoulders. You’ll begin in a seated position. We’re doing a slight variation today just to really focus on the
shoulder stretch of this pose. So you’ll bring your
left arm behind your back and your right arm all the way up and over trying to make a connection
between your fingertips, eventually making that
connection and squeezing, pulling your fingertips to really engage both shoulder blades. If this is a little bit
too difficult for you and you’re still working
on your flexibility, you can always use a
towel, T-shirt or strap to help you make that
connection between your hands and then actively pulling through still feeling that same
engagement through your shoulders. Holding for five breaths. And then gently release. Always making sure to do both sides. So on the second side, you’ll bring your right
arm behind your back, your left arm all the way up and over making that same connection. Pose number three is thread the needle. This is a great pose for
opening the shoulders, chest, arms, upper back and neck. There are also some advancements
you can do with this pose to get an even deeper shoulder stretch like extending through your legs. You’ll start in tabletop
position on your hands and knees. Wrists directly under your shoulders and knees directly under your hips and then you’ll shift the
weight to your left hand inhaling your right arm
all the way up into the air and exhale as you thread
it through underneath making sure to roll right
on to the right shoulder and then extending your left
fingertips out in front of you. You’ll feel a deep stretch
in your right shoulder in this pose. If you’d like to go a little bit deeper, you have the option to
extend through your left leg rolling even further
onto your right shoulder. Holding for five breaths. And gently release. Slowly coming all the
way back into tabletop and then repeating on the other side by threading your left arm through. Our next pose is eagle. This pose stretches your shoulders by drawing the shoulder blades down and creating a stretch in the muscles between your shoulder blades. By lifting up on your elbows, you’ll feel all of those muscles start to stretch and open up. For eagle, you’ll start
in a standing position bringing your feet together,
toes and ankles touching and then you’ll inhale your
arms all the way up overhead so your palms touch. Exhale, swinging your right arm all the way underneath your
left interlacing your arms. Pull down on your shoulders and exhale, sit back into the chair. You can hold here if you’d like to focus
on your shoulder stretch or you can advance this pose by bringing your right leg
way up and over your left, wrapping your toes
behind your calf muscle. You’ll really wanna focus on
lifting up through the elbows to feel this stretch
across both shoulder blades the entire time and we’ll
hold here for five breaths and gently release, slowly
coming all the way up. Inhale your arms up, palms touch overhead and exhale, release
your arms to your sides always making sure to do
both sides of your stretch. So you’ll repeat on the other side by bringing your left arm all
the way underneath your right. Our last pose, pose number
five, is humble warrior. This is a great pose for
stretching the shoulders while also giving you an added challenge of stretching the legs,
hips and back as well. If you’re not an advanced
yogi, no worries. You can still do the pose in full but you can also leave out
the warrior part of the pose and just do a modification with the arms to solely focus your
stretch on your shoulders. You’ll begin with your feet together and then step your right
foot all the way back placing your heel flat on the
mat sinking into your lunge and circling your arms for warrior one. From here, you’ll interlace
your fingers behind your back, pull back through your shoulders
and start to bow forward, bringing your forehead
down towards your knee and holding here in this pose keeping your shoulders engaged, pulling up through your fingertips, squeezing your shoulder blades together. We’ll hold for five breaths. If you’d like, you can
always pause your video and hold for a little bit longer. And gently release, slowly
coming all the way up. Inhaling your arms up and
stepping your right foot all the way up to meet your left. Repeating on the other side by stepping your left foot back
and sinking into your lunge. Thanks for tuning in and we hope these poses
help you stretch out and loosen up your shoulders. Don’t forget to subscribe to our channel and click the bell to get notifications. Get great tips and helpful videos every Monday morning to
start your week off right. (upbeat music) Start your week off right. I was so close. Through the shoulders. And feel an even deeper
stretch through the shoulder, motherfucker. Through the shoulders. Okay. (laughing) That’s juggling, okay. – [Speaker] Can you do three? That would be really hard to do. – [Jenna] No, I can’t do three. – [Speaker] That’s amazing.