Slouching forward over a desk, steering wheel, stove, phone, or a laptop are becoming a way of life for many of us. As a result, a lot of people are struggling with neck pain and rounded upper back and shoulders (Excessive Kyphosis). This also tends to have an effect on the strength of the rest of the spine and the core leading to poor posture and pain.
Pre-stretch: Backward Shoulder Rolls
A simple exercise to loosen tight shoulders, shoulder rolls provide a safe and effective stretch to start with before diving into yoga poses. Literally rolling your shoulders up, back, and down will help to massage the overstretched rhomboids (deep upper back muscles between the shoulder blades) so that they can begin relaxing the shoulders down your back.
1. Modify Poses with Reverse Prayer Hands or Hands Clasped Behind the Back.
You can use this variation in many, many different shapes including Warrior III, Humble Warrior, Chair and Butterfly. The action of this movement helps to stretch out the contracted (and therefore likely shortened) muscles over your chest and in the front of your shoulders. This will alleviate pain and correct your posture over time.
2. Rabbit Pose
This shape will help to stretch out the top of your trapezius muscle, specifically where your neck meets the bottom of your head. When you have tight shoulders and upper back from hunching forward a whole lot, the neck muscles begin to get tight from picking up the slack.
You’ll also find that hunching forward encourages your chin to jut forward more, changing the posture of your neck . This can be really painful for the neck. Rabbit pose undoes all of this.
3. Revolved Side Angle
Taking a half or full bind in Side Angle pose is an excellent way to show your shoulder and chest muscles some love, one at a time. This way, if one side is tighter than other, you can spend more time there until you feel the muscles loosen up.
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