6 Stretches To Prevent Rounded Shoulders

6 Yoga stretches to prevent rounded shoulders

Yoga poses or stretches help ease tension or relieve the body from stiffness in areas that might otherwise cause pain or prevent the fluid performance of an exercise. They are one of the keys to a better done exercise.

Yoga poses or stretches are beneficial for preventing rounded shoulders by addressing both physical and mental aspects of posture. Here’s how yoga contributes to maintaining a healthy shoulder alignment:

  1. Strengthens Muscles: Yoga poses engage and strengthen the muscles around the shoulders, including the deltoids, rhomboids, and upper back muscles. Poses like Downward Dog and Plank build strength, supporting the shoulders in a more neutral position.
  2. Opens the Chest: Many yoga poses involve chest expansion, stretching the muscles in the chest and front of the shoulders. Poses like Cobra and Camel encourage flexibility in the chest and help counteract the hunched position associated with rounded shoulders.
  3. Improves Posture Awareness: Yoga emphasizes awareness of the body and alignment. Practising yoga regularly helps individuals become more mindful of their posture throughout the day, encouraging better habits and reducing the likelihood of slouching.
  4. Enhances Spinal Flexibility: Yoga involves a range of movements that promote spinal flexibility and can contribute to a more supple spine, indirectly benefiting shoulder alignment.
  5. Relieves Tension and Stress: Yoga incorporates breathing exercises and relaxation techniques that alleviate tension and stress. Stress and tension often contribute to poor posture, and yoga provides a holistic approach to address both physical and mental aspects.

Here are a few yoga poses or stretches that will prevent you from having rounded shoulders.

1. Back bound hand pose

Squeeze your shoulder blades down and together and bring both arms and hands behind you. Grab the right elbow with the left hand and then grab the left elbow with your right hand. If this is too hard, grab your wrist or forearm with the opposite hand. Take a few deep breaths, lift your chest, and keep your shoulder blades down and back. Now repeat by grabbing your left elbow with your right hand this time.

Yoga Hands Bound Utanasana Pose

2. Cow face pose

Place the back of your left hand on your lower back and slide it up as far as it will comfortably go. Now stretch your right arm up and bend your elbow reaching behind you to grab your left hand. This is difficult, so if you can’t do it, do not worry. Just go as far as you comfortably can and over time you will get better and better. Remember to keep your chest lifted and your shoulders down and back. Hold for a few breath cycles (30 seconds or so) and then repeat on the other side.

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The Beginner’s Guide to Cow Face Pose: Step-By-Step Yoga Tutorial (+5 Health Benefits)

3. Baby Cobra Pose

Lie on your stomach with your hand directly beside your shoulders. Inhale and slowly press yourself up, keeping your elbows bent. Breathe deeply for a few breath cycles and then come back down.

Yoga for Flexibility: Baby Cobra

4. Bridge Pose

Lie on your back, knees bent and feet flat on the floor. Take a deep breath and raise your hips off the floor as high as you are comfortable going. Now draw your shoulders down and back and clasp your hands together if possible. Try to reach them as far to your feet as possible. Breathe deeply for a few breath cycles and lower your body gently to the floor.

Bridge Pose – Yoga With Adriene

5. Camel Pose

Kneel on the floor with your back to a chair. Keep your feet hip width apart and grasp the chair with your hands. Now push your pelvis forward and lift your chest to the sky. Breathe deeply as you keep pushing your shoulder blades back and down, and keep lifting your chest as far as you can comfortably go. Hold this pose for a few breath cycles.

How to Practice Camel Pose – LEARNING YOGA

Yoga stretches help prevent rounded shoulders by strengthening shoulder and upper back muscles, promoting chest openness, improving posture awareness, enhancing spinal flexibility, and relieving tension and stress. Engaging in yoga poses suggested here encourages a more neutral shoulder alignment, while mindfulness and breathing exercises foster a heightened awareness of posture throughout daily activities. The holistic approach of yoga addresses both physical and mental aspects, making it an effective practice for maintaining a balanced and aligned upper body, ultimately preventing the development of rounded shoulders.

Which one of the yoga pose has helped you with rounded shoulder problem? Please share here in comments.

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