Yoga poses for rounded shoulders | Yoga pose

 

Good posture is not merely for your better personality but also important for your long term health. Holding your body in right posture can prevent injuries, and certain health problems. There are two type of posture, including dynamic posture (how you hold your body while you are in moving state) and static posture (how you hold your body in resting position). 

Bad posture may responsible for your round shoulders, bent knees when standing, head either lean forward or backward, back pain, body aches, muscle fatigue, headache and so on. In this article we will talk about yoga poses for rounded shoulders. 

Also read: Yoga to strengthen lower back and prevents lower back pain

Rounded shoulder posture is a common postural problem in which the shoulders are hunched forward and the upper back is rounded. This can be caused by a number of factors, including:

• Poor posture habits, such as sitting or standing with rounded shoulders for long periods of time.
• Weakness in the muscles of the upper back and chest.
• Tightness in the muscles of the chest and neck.
• Certain medical conditions, such as kyphosis or scoliosis.

Rounded shoulder posture can cause a number of problems, including:

• Neck pain
• Shoulder pain
• Headaches
• Back pain
• Breathing problems
• Poor circulation

There are a number of things you can do to improve rounded shoulder posture, including:

• Stretching the chest and neck muscles.
• Sturdiness of the muscles of the upper back.
• Improving your posture habits.
• Using a posture corrector.
• Seeing a physical therapist or chiropractor.

Yoga can be a helpful way to improve rounded shoulder posture. There are a number of yoga poses that can help to stretch the chest and neck muscles and strengthen the muscles of the upper back. 

Scientific evidence on yoga poses improves rounded shoulder posture:

A study of 2017 has been shown significant improve on rounded shoulder posture when employing the self-stretch exercises. 

Another study of 2023 on "Asana for Neck, Shoulders, and Wrists to Prevent Musculoskeletal Disorders among Dental Professionals" have been shown that "A powerful strategy for the prevention or treatment of musculoskeletal disorders (MSDs) linked to improper body posture is the practice of particular Yoga". and the yoga poses that included in their study are downward-Facing Dog, standing Downward-Facing Dog, standing Upward-Facing Dog, seated Twist, and many more. 

Also read: Yoga to reduce hairfall

Some of the most beneficial yoga poses for rounded shoulders include:

Cow Face Pose (Gomukhasana)

cow face pose, also called Gomukhasana, can help to open the chest, expand the neck and shoulders, and enhance posture. It helps to stretch and strengthen the muscles in the upper back, which is particularly advantageous for those with rounded shoulders. 

how to do cow face pose for rounded shoulders 

•  Sit down and extend your legs out in front of you to begin.
•  Bring your right foot to the outside of your left leg while bending your right knee.
•  Place your right foot forward and your right hand behind you, shoulder-width apart.
•  Put your left arm up in the air, palm outward.
•  Gaze down at your right hand.
•  After holding for 5–10 breaths, switch to the opposite side.

Here are some pointers for maximizing the cow face pose:

• Keep your chest open and your spine long.
• The stretch in your neck and shoulders shouldn't be forced.
• Remain in the pose until no discomfort is felt, then release and if you are feeling, back off the pose.
  

 2. Extended Puppy Pose (Upward Facing Dog) 

Uttana Shishosana, commonly known as the extended puppy pose, stretches the upper back, shoulders, and spine. For those with rounded shoulders, it is a marvelous position since it opens the chest and relaxes the upper back.

How to do extended puppy pose for rounded shoulders 

• Begin by getting down on all fours, your hands beneath your shoulders, and your knees beneath your hips.
• Spread your fingers out widely and rub your palms together.
• Reach your hips back and your chest forward as you inhale and exhale, respectively.
• Maintain a stretch on a neck and a tucked-in chin.
• After holding for 5–10 breaths, ease back onto all fours.

Here are some pointers for maximizing the extended puppy pose:

• Don't strain your shoulders when stretching them. Remain in the pose until no discomfort is felt, then release.
• Keep your chest open and your spine straight.
• You can slightly bend your knees if you have tight hips.

3. Shoulder Stand (Salamba Sarvangasana)

The Sarvangasana, also known as the shoulder stand pose, helps strengthen the back and neck, enhance circulation, and relieves stress. Additionally, because it opens the chest and stretches the shoulders, it is an excellent position for those with rounded shoulders.

For beginners or those who have neck or shoulder issues, a shoulder stand is not advised. Before attempting this posture, it is important to speak with a yoga instructor. 

How to do shoulder stand pose for rounded shoulders

• Your feet should be flat on the floor as you lay on your back with your knees bent.
• With your fingers pointing down toward your feet, place your hands on your lower back.
• Lift your hips off the ground and bring your legs up toward the ceiling as you inhale.
• Keep your feet close together and your legs straight.
• To maintain your equilibrium, place your shoulders on the ground and drive your hands into the floor.
• After holding the position for 30 to 60 seconds, slowly bring your legs back to the floor.

Here are some pointers for maximizing the shoulder stand pose:

• Maintain a stretch on the neck and a tucked-in chin.
• If you have any neck or shoulder pain, don't push yourself into the pose.
• Come out of the stance as soon as you feel dizzy.

4. Bridge Pose (Setu Bandhasana)

The bridge pose, also called Setu Bandhasana, is excellent yoga for rounded shoulders. Stretching the chest and opening the shoulders can assist to improve posture and ease upper back stress.
 

How to do bridge pose for rounded shoulders

• Your feet should be flat on the floor as you lay on your back with your knees bent.
• Put your arms at your sides, palms facing inward.
• Exhale while pressing through your feet to elevate your hips off the ground. Inhale.
• Maintain a straight spine and down-turned shoulders.
• After holding the position for 5–10 breaths, return your hips to the floor.

Here are some pointers for maximizing the bridge pose:

• Maintain a strong core throughout the position.
• If you have any back or shoulder pain, don't push yourself into the pose.
• You can support your lower back by putting a rolled-up towel, if you are having trouble lifting your hips all the way off the floor.

5. Cobra Pose (Bhujangasana)

The cobra pose, often referred to as Bhujangasana, is excellent pose for rounded shoulders. Stretching the chest and opening the shoulders can assist to improve posture and ease upper back stress.

How to do cobra pose for rounded shoulders

• Your forehead should be touching the ground when you lay on your stomach.
• With your fingers pointed forward, place your hands under your shoulders.
• Take a breath in, then as you let it out, press your hands down and raise your upper body off the floor.
• Keep your shoulders down and your chest open.
• After holding the position for 5–10 breaths, return your upper body to the ground.

Here are some pointers for maximizing the cobra pose:

• Maintain a strong core throughout the position.
• If you have any back or shoulder pain, don't push yourself into the pose.
• Starting with your elbows on the ground and progressively straightening your arms as you gain strength is a good option if you have trouble lifting your upper body off the floor.

Also read: 6 Yoga Poses for Asthma