In today’s technology-driven world, many people spend their days hunched over a computer at their desk at work or holding their phone looking down. The result of all this screen time? Shoulder pain and discomfort. Luckily for us all, Yoga for shoulder pain can help relieve the discomfort.

It’s no secret that when you feel stressed and anxious after being at work for hours on end – it can feel like all of that is bottled up, right in your neck and shoulders.

Yoga for Shoulder Pain Helps Quickly

If you’ve ever done a good stretch when you’re feeling this way, you know how therapeutic it can be. Yoga for shoulder pain can take away so many of those aches and sore, tight muscles.

The bonus is that many of these poses can even be done right at your desk when you need a little brain break.

Yoga Poses for Shoulder Pain

Read on to learn 6 yoga moves that can help alleviate your sore shoulder muscles.

1. Thread the Needle Pose

Your shoulder joint is one of the most mobile in your body. Thread the needle allows you to get the full range of motion from your shoulder joint.

Get down on your hands and knees in table pose on your mat. Keep knees and hands shoulder-width apart. Start by slowly inhaling and raising your right hand in a stretch above your head.

Then start to slowly exhale as you bring your arm back down and thread it under your body. As you go under your body with your arm, thread it behind your left arm and slowly lower your right cheek to the mat. Hold there, then move the arm back to neutral table pose. Repeat the motion on the other side.

*Blankets and pillows make great props to support your shoulders and face if needed.

Yoga Pose Benefits

There are a variety of benefits to this move including using your shoulder in a full range of motion. You also give the outsides of your shoulder a good stretch.

Thread the needle yoga pose for shoulder

Thread the needle pose

2. Child’s Pose

The Child’s Pose is a nice beginner yoga move that will allow you a nice stretch through your back, neck, and shoulders.

Start the Child’s Pose by getting on your mat on all fours. Then slowly lower your hips down onto your legs. Once there lower the top of your body and put your forehead on your mat.

You can add extra stretch for your shoulders by stretching your arms out in front of you or by bending at the elbows and resting your elbows on the mat. Hold this pose for at least 5 deep breaths to release stress from your back and shoulders.

Yoga Pose Benefits

When in this pose, your back elongates. It gives your whole spine a solid stretch. It also rolls your shoulders to get the stretch through the top part of your back and shoulders.

shoulder pain - Childs Pose

3. Eagle Pose

As a beginner, you might feel all pretzeled up with this pose but you’ll be hooked when you feel the quality stretch.

Start by raising your arms so they are perpendicular to the floor. Then bend at the elbow so your arms are an L shape.

Cross one elbow over the other and start to twist your arms around each other (or hug your arms together). While doing this, press the inside of your palms together.

Gently lift your elbows upward and reach your fingers toward the ceiling. For an even greater stretch, roll your neck forward toward your hands.

Yoga Pose Benefits

One of the nice benefits of this stretch is that it can be done right at your desk. It stretches your neck and shoulders. It also gets to the pesky spot between your shoulder blades that can be hard to stretch out.

beginner shoulder pose - eagle

4. Bridge Pose

In the Bridge Pose, start by lying flat on your back. Bend your knees, hip-width apart. Then bring your heels back, near your hands.

Inhale and slowly and raise your hips upward. At the same time, you are inhaling and lifting your hips, also push your shoulder blades together.

Resist letting your chin from dropping down onto your chest so you don’t cause neck strain.

Yoga Pose Benefits

This pose allows your shoulders to stretch in another direction opening up the chest and shoulder area. It also stretches the back as you roll your shoulders back.

Bridge Pose

5. Arms Across Chest Pose

Your shoulder is actually composed of 4 separate joints with many muscles and tendons working together. One simple yoga stretch that you can do even while sitting at your desk at work is the arms across your chest stretch.

Start by sitting up with your back straight. Take your right arm and stretch it across your chest with your arm straight and your palm facing backward. Then take your left arm and grab your right arm and pull it towards your body. Hold the stretch for several seconds.

Repeat using the opposite arms to stretch both sides.

Yoga Pose Benefits

As you pull your arm towards you, you pull apart the shoulder blades and at the same time stretch the shoulder muscles. This stretching motion allows tension to be released and stretches tired muscles.

Arms over chest yoga pose

6. Puppy Pose

In the puppy pose, you start on all fours on your mat. Place your hips so they are over your knees and your shoulders over your wrists. Point your toes so that the tops of your feet are flat on the mat.

Slowly, exhale and as you do, walk your hands out in front of you. As your hands move further out, lower your chest. Rest your head to your mat. Stretch your arms out in front of you rolling your shoulders forward.

Hold this position and take a few breaths. Then walk the hands back up to being on all-fours.

Be careful to keep your legs hip-width apart and not wider, as this can put too much added pressure on your lower back.

From the puppy pose, you can also extend back and go into the child’s pose too.

Yoga Pose Benefits

The benefits of puppy pose include a good stretch across the back and spine. This pose helps to open the shoulders and to release tension across the back of the shoulders and neck.

Puppy Pose

Puppy Yoga Pose for Beginners

Private Yoga Classes for Shoulder Pain

If you continue to struggle with shoulder pain, an online private yoga class is an awesome way to ease into yoga in a safe and easy way.

Our private yoga classes will help you become familiar with yoga poses designed to help your particular discomfort, in this case, shoulder pain. You see, we only hire top-tier yoga instructors that we vet extensively to ensure that you have a perfect yoga experience. After all, our mission is to bring approachable yoga to beginners to yoga everywhere.

We can help you integrate yoga into your life

Yoga for shoulder pain can massively help alleviate the tension and tightness you feel as shoulder pain and discomfort. These yoga stretches and poses will help you relax and release tension throughout your shoulder area. Plus, practicing yoga has many other mental and physical benefits.

If your colleagues are up for it, consider trying our Yoga At Work classes to help keep you stretched and feeling calm during your workday. Sharing classes with colleagues can give you that same feeling of personalized classes while keeping the prices similar to those you would pay at a yoga studio.