The shoulders opened, and the cervical spine no longer hurt

The following set of movements activates the shoulder joint and activates the muscles around the shoulder joint.

1. Stretch one hand upward

Stretching your shoulders helps to activate your ribs, shoulders, elbows and hands

This simple stretch starts with relaxing the arms and then lifting the ribs and shoulders on the same side

Straighten your elbows and fingers and feel like your arms are stretched outward

Relax, repeat the movements

2. Stretch your hands crossed

This asana can be used to exercise twisting the forearms

Start by crossing your hands in front of your chest with your palms facing outwards

Raise your arms above your head

Straighten your elbows and return to the first movement

Repeat several times

3. Straighten and stretch the shoulder joint with one hand

Keep your hands straight. Grab the forearm of the other hand with one hand

Stretch your arms outwards first, then stretch your straightened arms inwards your shoulders

These two movements will make you feel your neck stretch and your chest open

4. Overhead triangular type

Arm extensions over the top of your head, you can use this opportunity to stretch your triceps

Grasp the arm with the elbow bent and press inward, pressing downward

5. Cross your arms and raise them above your head

It is a good way to activate the shoulder joint

Elbows straight, wrists crossed, arms crossed outwards

Work the trapezius muscles

This type of exercise favors the flexibility of the shoulders, with the arms relaxing after being slowly stretched outward

6. Shoulder horizontal extension

This shoulder extension pose is a bit like a throat lock

Start with one arm extended outwards and the elbows straight

Grasp the top of your other arm with one hand. Stretch your arms

Stretch your shoulders and bent arms

7. Shoulder hug

Bend your elbows, cross your arms, and grab your shoulders with both hands in a hugging pose

Stretch your elbows

Switch to the other hand and repeat

8. Elbow extension hug pose

Straighten your elbows and do the same as you did in the previous shoulder hug

In this asana, you will find the pectoral muscles activating

This helps to stretch your shoulder blades

9.The eagle pose that stretches the shoulders

The first two asanas are both preparations for this asana. This asana opens the shoulders more

Tilt the forearm vertically (from the front) to the side

Turn the arm on the higher side

10. Helmet type

This shoulder extension pose exercises the torso on the outside of the shoulders with the arms raised above the head

Bend your elbows and place them together in front of your face

The elbows are pressed against each other, and the forearms are placed on the head and pressed back

Turn your upper arms and separate your hands

11. Penguin pose

This asana can also be done while standing

Place one hand on your lower back or hips, bend your elbow and press your elbow inward with the other hand

You'll find that this helps to stretch the shoulder blades and arms, turning the collarbone forward

You can also do this pose with both hands at the same time, using the muscles of your shoulders to turn your elbows inward

12. Arms are stretched behind them

Stretch both arms on your back and grasp the outstretched arm with one hand

Rotate the other shoulder, alternating between straightening and bending the elbow

13. Arm binding

Extend your left arm back and bend the back of your elbow against the right side of your back

Grab your left hand with your right hand and pull your left hand forward

14. Back stretch

The arm is stretched back and the shoulder blades are turned inward while the arm is turned inward

Stretch your arms up and down

15. Stretch your hands behind your back

Cross your hands behind your back. Stretch your hands outward

Note the change in the position of the shoulders in the last two pictures, and the shoulder position in Figure 2 is open

Figure 3: The shoulders are turned forward and downward

16. Pray counter-prayer behind your hands

Place your hands on your shoulder blades

Squeeze the tips of your fingers against each other

Try moving your hands to the side of your back, alternating back and forth from left to right

17. High Penguin Pose

Similar to Penguin Pose, the hands are placed on the chin or cheekbones, with the elbows facing outward

Use your other hand to turn your elbow inward

When the elbow is stretched inward, try pressing outward with the chin handle, stretching the shoulder by turning outward.