Flexible shoulders can be achieved through consistent practice and stretching. Here are some shoulder stretches and exercises that can help improve flexibility:
- Shoulder Rolls:
- Stand or sit up straight.
- Roll your shoulders forward in a circular motion for 10-15 seconds.
- Reverse the direction and roll your shoulders backward for another 10-15 seconds.
- Cross-Body Shoulder Stretch:
- Stand or sit up straight.
- Bring one arm across your body at shoulder height.
- Use your opposite hand to gently press your arm closer to your chest.
- Hold for 15-30 seconds and switch sides.
- Cow Face Pose (Gomukhasana):
- Sit comfortably with your legs crossed.
- Reach one arm up and bend the elbow, bringing your hand down your back.
- Reach the other arm behind your back and try to clasp your hands together.
- Hold for 15-30 seconds and switch sides.
- Thread the Needle:
- Start on your hands and knees in a tabletop position.
- Slide one arm underneath your body, reaching across to the opposite side.
- Lower your shoulder and head to the floor, feeling a stretch in your shoulder and upper back.
- Hold for 15-30 seconds and switch sides.
- Puppy Pose (Uttana Shishosana):
- Start on your hands and knees in a tabletop position.
- Walk your hands forward, lowering your chest toward the floor while keeping your hips raised.
- Rest your forehead on the mat and hold for 15-30 seconds.
Remember to breathe deeply and move slowly into each stretch. Consistency is key to improving flexibility. If you feel any pain, ease out of the stretch and consult a professional if needed.
Would you like more tips or specific exercises for other areas?
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