Updated: May 23, 2020
Tight shoulders are a very common problem for surfers and for those of us who work 9-5. In surfing, the constant forward paddling of our shoulders can leave us with little range of motion and tired muscles. In the workplace, typing on a computer all day can cause our shoulders to slouch forward and become sore. We all experience tension in the shoulder area so we decided to share our favourite poses to keep the shoulder joint mobile and tension free. These poses are perfect after a surf or after a long day at the office.
1. Standing Forward Fold with Shoulder Opener
Start standing with feet hip distance, interlock palms behind the back squeezing shoulders onto the back body. Inhale, lift the heart to the sky, exhale bend the knees and fold forward keeping palms interlocked, allowing palms to fall to the mat.
2. Thread the Needle
Come to all fours, wrists stacked under shoulders, knees under hips. Inhale, sweep right arm up to the sky twisting open, exhale draw right arm under the left armpit, release the shoulder down, turn on the side of the head. Keep space in the neck, if it feels comfortable extend the left arm out in front of you, or place on the lower back to open the shoulder deeper. Hold for 5 breaths. Repeat on other side.
3. Puppy Pose
Start on all fours, exhale slowly walk palms out in front of you as you lower your heart toward the mat. Keep hips above the knees and feel the opening in the shoulders. Hold for 5 breaths.
4. Eagle Arms
Come to seated, take arms out in front of you bending at the elbows. Take right elbow under left elbow, bring backs of the palms together. If you can, wrap the arms so front of the palms meet. Inhale, take palms up to the sky, exhale draw elbows away from the face. Hold for 5 breaths. Repeat on other side.