A few weeks ago, I had to deal with a very bad shoulder injury.
Ironically, I didn’t get injured during my practice, but while taking home the grocery bags.
In fact, often, during our practice, we are mindful and careful, however in our day to day life we are, sometimes, distracted.
The next four exercises really helped me in the recovery process.
Exercise 1
Use tennis balls or medical balls
Find the shoulder knot or where you feel the pain with it, and roll on it
If the pain is unbearable, you should stop
Stay here as long as you want
Exercise 2
Shoulders rotation backward
Inhaling when elevating the shoulders, and exhaling when lowering
Repeat x 10 Times
Shoulders rotation Forward
Inhaling when elevating the shoulders, and exhaling when lowering
Repeat x 10 Times
Remember to focus on the entire movement, and feel what is happening
Exercise 3
Shoulders Pull-ups and Pull downs
This is super effective to improve your shoulders mobility
Exercise 4
Cat and cow pose action
This isn’t a traditional cat and cow pose
In fact, if you injured at your shoulders, perhaps, is better if you don’t put too much weight on them
So, here I am showing you a variation
Inhale, arch the back inward
Exhale, push the shoulders back and the chest forward