Three Great Shoulder Stretches

Whether you sit at a desk or are addicted to cross-fit, your shoulders will inevitably get tight, tense or sore. Here are three stretches I love to do after a hard weekend of rock climbing to loosen up my shoulders and arms.

Garudasana :: Eagle Pose

Eagle pose stretches the outer shoulders and all around the shoulder blades. (For the anatomy buffs: the posterior deltoid, teres major, teres minor, triceps longus, lower trapezius and infraspinatus.) You can do it sitting or standing and can vary or intensify the stretch simply by moving your head into different positions.

• Lift your arms to the sides at shoulder height.
• With straight arms, cross your right elbow over your left.
• Bend your elbows and hook your left fingers around your right palm or thumb.
• Note: If you can’t reach, hold a belt or a towel in your right hand and grab it with your left.
• Keep your elbows at shoulder height.
• Push your hands away from your face so your forearms are vertical.

Reverse Namaskar :: Reverse Prayer Pose

If you have tight hands, forearms or wrists, then this is one of the best yoga poses you can do. You don’t need much warm up, and you can do it just about anywhere!

• Stretch your arms out to the sides.
• Spin your thumbs down, so that your palms face behind you.
• Then, reach behind your waist until your fingertips touch.
• Wiggle your hands gently from right to left as you slide them up your back.
• Aim for forearms aligned horizontally across your low back.
• Do your best to press your palms together. (If your tight, like me, it may not happen.)
• Lift your chest and roll your shoulders and elbows back.

Gomukhasana :: Cow Pose

Classically, this posture is done sitting, but it, too, can be done standing which gives you the flexibility to practice anywhere. This yoga pose stretches pretty much every part of your shoulders. Your top arm will get a tricep stretch, as well as opening in the armpit, especially the outer side. Your bottom arm is internally rotated, which means all the muscles that attach to your outer arm bone will get a deep stretch.

• Reach your right arm overhead.
• Bend your elbow and place your hand at the base of your neck, behind your head.
• Stretch your left arm out to the side, then spin your thumb down so your palm faces back.
• Reach your left hand behind your back, near your waist.
• Crawl the back of your hand up your spine in a wave-like motion until you can clasp your fingers.
• Note: If you can’t make the clasp on either side, hold a belt or strap in the top hand and drop it down your back. Grab it with the bottom hand to make the connection.