Millions of people experience shoulder pain each year. Whether it’s from an injury, overuse, or arthritis, the discomfort can be intense and limit daily activities. Yoga offers gentle ways to ease that pain and restore mobility through stretching, strengthening, and mindful breathing.
Why shoulders hurt
The shoulder is a complex joint made up of the scapula, clavicle, and humerus, supported by muscles, ligaments, and tendons. Because of this complexity, it’s prone to problems like rotator cuff injuries, bursitis, impingement, and adhesive capsulitis (frozen shoulder). Less commonly, fractures, dislocations, or growths can be the cause. Many cases improve with conservative care such as rest, ice, and physical therapy, but more serious problems sometimes need medical treatment. A doctor can help identify the cause and recommend the right plan.
Simple stretches to start
– Shoulder rolls: Sit or stand tall with relaxed shoulders. Slowly roll the shoulders forward several times, then backward. You can also try circular or side-to-side rolls. These release tension in the neck and upper back and help improve posture.
– Neck rolls: Sit with a straight spine. Gently tilt your chin toward one shoulder and slowly roll your head around, moving with your breath. Go slowly and stop if you feel any pain.
– Cross-body arm stretch: Sit up straight, bring one arm across your chest with the elbow slightly bent, and use the opposite hand to press the arm toward your body at the elbow. Hold briefly and switch sides. This stretches the shoulder and the area around the shoulder blade.
Yoga poses for shoulder pain
Practice these poses mindfully, breathing deeply and moving only within a comfortable range. If any pose causes sharp pain, stop and consult a professional.
– Cat–Cow (Marjaryasana–Bitilasana): Come to hands and knees, hands under shoulders and knees under hips. Inhale to arch the back and lift the chest and tailbone (Cow). Exhale to round the spine, tucking the chin and tailbone (Cat). Flow between the two with your breath for several rounds to mobilize the spine and release shoulder tension.
– Downward-Facing Dog (Adho Mukha Svanasana): From standing, fold forward and place hands shoulder-width apart on the mat. Step or walk your feet back until your body forms an inverted V. Keep the arms straight and press the heels toward the floor. Lift the hips toward the ceiling and lengthen the spine. Hold for 5–10 breaths. This pose stretches the shoulders, upper back, and hamstrings.
– Eagle Arms (Garudasana arms): Stand or sit with a straight spine. Cross one arm under the other at the elbows and try to bring the palms together. Lift the elbows and draw the forearms away from the face to feel a stretch across the upper back and shoulders. You can combine this with a partial squat for a full-body balance, but simply holding the arms gives the shoulder stretch.
– Thread the Needle: Start on hands and knees. Slide your right arm under your left arm, lowering your right shoulder and ear to the mat while keeping the left hand where it is for support. Breathe into the twist and shoulder stretch, then return to center and switch sides. This gentle rotation relieves tension in the upper back and shoulders.
– Cobra (Bhujangasana): Lie face down with legs extended and palms beside your chest. Press into your hands to lift your chest off the floor, using the upper back and shoulder muscles rather than forcing the lower back. Keep elbows close to your sides and lift only as far as is comfortable. Hold for a few breaths and lower slowly. Cobra strengthens the upper back and opens the front of the shoulders and chest.
– Bridge Pose (Setu Bandha Sarvangasana): Lie on your back with knees bent and feet hip-width apart. Arms rest at your sides. Press into the feet and lift the hips, keeping the thighs parallel. You can clasp your hands under your back for more shoulder opening. Hold a few breaths, then lower down with control. Bridge strengthens the back and glutes while stretching the chest and shoulders.
– Puppy Pose (Uttana Shishosana): From hands and knees, walk your hands forward while keeping hips over knees, lowering the forehead or chin toward the mat. Let the chest melt toward the floor and relax the shoulders. Breathe deeply and stay as long as comfortable. This pose gently stretches the shoulder girdle and upper back.
Building a sustainable practice
Sticking with yoga matters more than doing a lot at once. Start with realistic expectations—practice a few times a week and increase gradually. Try different styles or teachers to find what feels right for you. If a pose is challenging, ask an instructor for modifications or props. Consistency and patience will bring better posture, less pain, and improved mobility over time.
Move slowly, listen to your body, and consult a healthcare professional if your pain is severe or persistent. With regular, mindful practice, many people find meaningful relief from shoulder pain.
