Yoga Sequence for Upper Back and Shoulder Pain

Repeat with the other leg. Now gently pull the leg back so that your foot comes up to touch your buttocks. Walk your fingertips forwards to the top of the mat and pull your hips back in Puppy pose. Take a deep breath in, then exhale into Cat, inhale into Cow and exhale back to Child’s pose. Move with your breath. The good news is that we can work with the body and breath to calm down and essentially reverse the stress response. Then move into Thread-The-Needle pose, to bring a twist into the thoracic spine (mid back) as this can help to alleviate shoulder pain. Here’s a quick anatomy lesson (you’re welcome): The shoulder complex includes the humerus, the clavicle, the thoracic region of your spine, the rib cage, and, perhaps most importantly, the scapula (aka shoulder blade). Move your left arm behind your back and bend the arm, letting the back of your left hand rest against your right shoulder blade (or as close to it as possible). Grab your left elbow with your right hand, behind your head, and pull it down towards your back. Pull the knee outwards to open your hips. Bring both your hands behind your back and allow your palms to come together in prayer position, feeling your shoulder blades open and keeping your back straight.

3. Slowly begin to walk your hands forward, keeping your arms straight, and lower your chest towards earth, releasing your forehead to the mat (if your forehead doesn’t easily rest on the floor, try placing a low block underneath it). Your left hand can rest at your side or reach behind your back, or you can hold the bottom of a chair to increase the stretch. Reach to grab your right fingertips with your left hand. Make it easier: If you can’t reach the fingertips of the opposite hand, use a towel to assist, creating a bit of tension by gently pulling on the towel in opposite directions. Use your left hand to gently pull the right upper arm closer to your body. Slowly switch (right arm up, left arm down; then left arm up, right arm down) for about 30 seconds, trying to keep your arms at 90 degrees throughout. 5. Hold for 8 breaths, then switch sides.

Hold for 8 breaths, then switch sides. Begin in Extended Child’s pose, for a few breaths, to relax your body and quiet your mind. If you rarely stretch your body, does your body feel stiff? Now straighten your leg up against the wall and stretch your torso down towards it, you should feel a slight pull below your knee. 3. Inhale and lengthen up through the sides of your torso; exhale, broaden your collarbones, and pull your upper outer arms back. Opening up the chest can also help to ease upper back and shoulder pain. If stretching is not for you, go to the next page to find out how you can use certain foods to relieve pain and lose fat at the same time. Then, use your hands to lower yourself down onto the blocks. You can save this "quick guide" to your phone to use as reference. If your upper back and shoulders are tight, you can try starting each day with this sequence.

These stretches release tension in your shoulders and your upper back. The following stretches are all performed under the warm, running water. Turn off the water. 4. Now turn your palms out with your thumbs pointed at you. Continue to bring your arms up to make a Y shape, then an I shape, touching your thumbs overhead. Then drop forwards from the hip as you exhale. 1. Either standing with your feet hip distance apart or sitting on a block with your spine lifted, inhale and reach your right arm straight up. Stand with your feet hip width apart, facing the wall that the shower head is mounted on. With your back to a wall, stand with your palms facing out. With your back to a wall, allow your shoulder blades to rest in a neutral position and bring both elbows out to 90 degrees (so the sides of your biceps are in contact with the wall). Standing perpendicular to a wall, make big, slow circles with one arm. 10. Do a few large arm circles before switching sides. Lift your left hand off the floor and "thread" it through the space between your right arm and right leg, letting the back of your left hand and arm slide along the floor.

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