Postures to release tension from your deep shoulder muscles
HEALTHY SHOULDER FUNCTION
To have shoulders that are strong and move well, we need to practice a variety of postures - some that are strengthening for the area (such as plank variations) and some that release tension. If we practice a lot of strengthening postures and don’t adequately release tension afterwards, over time we will find our shoulder movements start to become restricted. If we do the opposite and practice only “stretching” postures (postures that release tension) and don’t keep up our strength, we may end up with shoulders that feel weak and are easily injured.
This article focuses on the postures that will release excessive tension - for examples of strengthening postures see Plank pose .
WHICH MUSCLES ARE CONSIDERED THE DEEP SHOULDER MUSCLES?
In order from top to bottom, you can see the supraspinatous, infraspinatous, teres minor (all of these are part of the rotator cuff) and teres major.
Attaching to the ribs you can see the pectoralis minor and attaching to the underside of the scapula you can see the subscapularis (another rotator cuff muscle.
I consider the deep shoulder muscles to be the rotator cuff muscles, teres minor and pectoralis minor.
The 4 rotator cuff muscles (subscapularis, infraspinatus, supraspinatus and teres minor) have 2 main functions:
To give stability to the ball and socket joint of the shoulder. They stabilise the head of the humerus (upper arm bone) into the socket of the scapula
To allow us to internally rotate, externally rotate and abduct (lift out to the side) our upper arms
These small muscles are very important in having smooth and efficient movement in our shoulders. When one or more of these muscles becomes tight it can limit our movement and impact on the function of the other muscles. Conversely, if one or more of these muscles become weak or damaged it can also cause issues with the other muscles in the area and limit the movements we can perform.
Teres major is located just below teres minor. Its job is to internally rotate the upper arm. When it is tight it can make raising the arms difficult.
Pectoralis minor doesn’t attach to the upper arm bone (so you might be wondering why I have included it) - instead it attaches the front part of your scapula to your ribcage. The reason I have included it here is because when this muscle becomes too tight, it pulls the scapula into an awkward position and changes the way the other muscles in this area work. This can cause irritation to the rotator cuff muscles and make them vulnerable to injury.
WHICH POSTURES WILL RELEASE TENSION FROM THE DEEP SHOULDER MUSCLES?
Garudhasana arms (Eagle pose) - this posture is great for releasing tension in the internal rotators of the shoulder. Not everyone can get into this full position, just pressing your elbows and forearms together can be a good stretch for some people.
Gomukhasana (cow-face posture) - this postures gives a very thorough stretch to the deep shoulder muscles as one shoulder is in flexion and external rotation and the other is in extension and internal rotation. Being able to do this postures to the extent that you can bind your hands means that your rotator cuff muscles are not tight. If they are, hold a belt or towel instead.
Parivrtta upavishta konasana - this posture will particularly lengthen the teres minor and major (as well as your latisimus dorsi) of the upper arm. When these muscles are tight they will make it difficult for you to lift your arms above your head. If you cannot reach your foot, place a strap around your foot and hold it with the upper hand.
Ardha matsyendrasana - the bind in this posture helps to lengthen the pectoralis minor and the external rotators of the shoulder joint. Use a belt if you are not able to reach your foot.
Chatus pitham - any posture where the arms are behind the torso will lengthen your chest muscles. If your pectoralis minor is tight these types of postures are good to include.
Purvottanasana variation - another variation where the arms are behind the back.
Dhanaurasana (Bow pose) - this posture provides a deep stretch to the pectoral (chest) muscles.
With all of the postures suggested above, you do not have to do the exact postures, if you think of the position the arms are in and then do a posture that is similar you will get a similar effect. For example, if you cannot bind your hands in Gomukhasana arms or the half-bind in Ardha matsyendrasana, use a strap or towel to bridge the gap, so your hands can remain active when you do the postures. This is important, as if your hands are passive, you will be less protected at the shoulder joint.
Remember, never force. These stretches should feel pleasant, and as you remain in them you should feel the tension gradually decreasing with each breath. If you feel the tension staying the same or increasing, you may be starting in a position that is too much of a stretch for your muscles. Come out of the pose and find a way to modify so you feel a less intense stretching sensation at the start. If the sensation is too strong, your nervous system will react and cause you to tighten up even more.
written by Jean Campbell
Interested in learning more about how anatomy relates to yoga practice?
Have a look at my Online Dynamic Yoga Anatomy Course.