SHOULDER STRENGTHENING EXERCISES IN 2023
So, to help you strengthen your shoulders, we present three easy to practice yoga poses:
1. Standing Bow Pose
This pose is a great asana to attain bodily balance. Not just that, it increases shoulder mobility, stretches torso and engages the shoulder muscles, helping it to become strong.
Instructions:
Step 1: Start by standing in the mountain pose, with your big toes touching each other, and your heels about 1 inch apart.
Step 2: Face your palms forward to open the torso. Now, lift your left foot, bend the leg behind you and squeeze the leg to pull the heel towards glutes.
Step 3: Reach back with your left hand and grasp the inside of your left foot. Extend your right arm straight up.
Step 4: Press into the floor with your right foot. Inhale as you lengthen your body and reach for your fingertips.
Step 5: Exhale as you press your left foot firmly into your left hand, using this force to stretch the left hip muscle. Hold the posture, inhaling as you lengthen the torso and exhaling as you press deeper. Repeat on the other side.
2. Cat-cow
This exercise stretches and massages your spine, strengthens your shoulders and neck, while promoting blood circulation.
Instructions:
Step 1: Place your hands and knees on the ground imitating a cat.
Step 2: Inhale to look up, dropping your abdomen down toward the ground as you extend your spine.
Step 3: Exhale and arch your spine toward the ceiling and tuck your chin into your chest.
Step 4: Continue this movement for at least 1 minute.
3. Downward facing dog (Adho Mukha Svanasana)
This pose increases blood circulation to the upper body, and engages the shoulder muscles. You will feel rejuvenated and energized after practicing it.
Instructions:
Step 1: Plant your hands firmly on the ground, shoulder-width apart.
Step 2: With feet hip-width apart, extend your hips up and backward.
Step 3: Hold for 5-10 breaths.
So ladies, try these yoga poses for strengthening your shoulders, and improve your overall bodily mobility as well!
