High shoulder - poses and exercises

Yoga Discussion General Yoga
#1

Hi all

Despite all the yoga I do, I continue to have a high shoulder. I think it’s time to do something about this.

Just wondering if anyone can suggest poses/ exercises that:

stretch the upper trapezius and levator scapular

and

strengthens the lower trapezius and latissimus pectoralis sternal

Thanks very much in advance
Y

#2

To clarify, by high shoulder, I mean that my left shoulder is higher than my right when standing. It’s not obvious until I point it out.

#3

Gomukhasana
Dhanurasana
Shalabhasana
Trikonasana
Virabhadrasana 2
Sealed Baddha Konasana

Adho Mukha Vrksasana
Ardha Adho Mukha Vrksasana

#4

Thanks Inner Athlete.

I’m discouraged to learn that I already do all the asanas you’ve listed - and very regularly too.

Guess this is a reminder to exercise patience and keep plodding on.

Thanks again for your succinct response.

y

#5

I threw out my neck late last year, and for a few months I had a ‘low shoulder’.
Do you think it looks the same as a high shoulder? :stuck_out_tongue: Just joking.

I have a wonderful yoga therapist who gave me a very wonderful personalized practice plan and my shoulder is back up where it belongs. Good luck with yours!

#6

I very much doubt there are any yoga therapists in Beijing. Of little faith am I.

I haven’t really done anything to myself as such. There’s not been a recent accident, nor do I have scoliosis. I’d not even noticed it until a podiatrist pointed it out once. But since then, I’ve wondered whether I have problems protecting my neck in shoulderstand because of the imbalance in my shoulders. It stands to reason that it would.

I’ll plod on doing my practise which incorporates just about all of the asanas Inner Athlete listed and maybe in ten years time, twenty years time I’ll look in the mirror and find balanced shoulders.

#7

Yonita the therapeutic nature of asana lies in the action within the pose.
So what is more important to focus on is how you are dealing with your scapula in these poses, not whether you are “doing” them or not.

#8

well… I’ve been very conscious of trying to pull my scapula towards my hips when ‘doing’ the asanas. What am I missing? I don’t understand!