Sitting all day [1], stress [2], looking down at your phone, tension, and overuse are all causes of poor posture [3] and tight shoulders. If you've been experiencing tightness in your upper body, specifically your shoulders, and need a remedy, we've got you covered.
POPSUGAR tapped Kajuan Douglas [4], founder of Merge New York [5] and certified yoga instructor, for stretches to relieve shoulder tension. These moves are simple enough to add into your daily routine and take less than five minutes to do. Check them out ahead.
Cobra Pose
- Lie on your belly with your legs hips-width distance apart. Extend your arms straight out in front of you.
- As you lift your head up off the ground, begin to slowly walk your hands in, keeping your hips and thighs on the ground, but gently arching your lower back. Walk them in as far as you can, keeping your elbows slightly bent.
- Actively relax, keeping your gaze forward or lowering your head back between your shoulder blades. Stay here for five breaths, opening through the chest and abs, and then lower your torso back to the mat.
Twisted Cobra
- Lie on your belly with your legs hips-width distance apart. Extend your arms straight out in front of you.
- As you lift your head up off the ground, begin to slowly walk your hands in, keeping your hips and thighs on the ground, but gently arching your lower back. Walk them in as far as you can, keeping your elbows slightly bent.
- Actively relax, keeping your gaze forward or lowering your head back between your shoulder blades.
- From this position, rotate the center of your chest toward the left as you look to your left foot. Stay here for five to eight breaths and then return center to your cobra pose.
- Rest if needed and repeat on the left side for the same amount of counts.
Seated Spinal Twist
- Sit down with your legs extended in front of you. Bend your left knee and pull your heel as close as you can to your right hip.
- Now bend your right knee and place your right foot to the left of your left knee.
- Plant your right palm on the floor a few inches away from your tush. Bend your left elbow and press it firmly against your outer right thigh, increasing the twist even further.
- Enjoy this pose for five to eight breaths. Then repeat this pose on the left side.
Locust
- Lie on your belly with your legs together. Place your arms by your sides so your palms are facing up.
- As you inhale, lift your legs, head, and upper body off the floor. Your hands remain on the floor for support. As you breathe, extend the crown of your head away from your toes, lengthening as much as you can through your spine.
- Stay for five to eight breaths and then release back to the mat.
Eagle
- Begin standing tall in Mountain Pose [7]. Shift weight onto your left foot and lift your right knee up toward your chest. Cross your right knee in front of your left knee and bend both knees slightly, trying to wrap your right toes around the back of your left calf.
- Cross your left elbow over your right elbow. Work on bringing your left fingertips toward the base of your right palm and then lift your elbows straight up toward the ceiling.
- Stay here for five to eight breaths, release, and then do the other side.
This pose can also be done in a seated position.