After a long and hard workout session or any kind of sport activity where shoulders and arms are required, especially if you don’t really acquire the perfect technique you will definitely have fatigue shoulders. That’s what usually bothers you the next day when you are unable to do your favorite hobby.

Lately I have been talking a lot about loosening up the muscles with rolling and strengthening with specific warm up drills, but the question is what is in between?

How could you keep the normal and ideal condition?

I know it is hard to do any yoga or stretching exercise right after the session, but trust me this will be the only beneficial solution for a healthy shoulder in long term. 

Let’s  start implementing the downward facing dog because if you don’t, you will likely end up feeling the pain everywhere.

Benefits

The must-know yoga pose.

If you are looking for an effective shoulder stretch, this will be you favorite drill.

So right after you finished any sport specially which was demanding on your arms, here is on of my favorite stretching drill and why this is useful.

When you are tired, staying in this pose for a spell will restore your energy. 

It can also help ease shoulder stiffness. 

It requires strength and flexibility in the same time.

Pose benefits:

Opens and strengthens the shoulders and upper body

Stretches the hamstrings and calves

That’s why it’s really important to add stretches for the back kinetic chain (shoulders, trapezius, erectors, glutes, hamstrings, calves) whether it’s before/after your workout session or at odd points during the day. These are the muscles what you use exactly during 80% of your day.

This drill properly loosen and open the muscles of your upper shoulders, upper back and hamstrings. This way you can increase the effectiveness of your paddling. 

How to do it properly?

If you are stiff, the pose will feel challenging. Because of tightness in the shoulders and hamstrings.

Therefore there is a wonderful modification that I call puppy dog will teach you the actions and alignment that allow you to experience a perfect Downward dog position in the future.

(ide jön egy kép)

Puppy dog

Modified version of the Full downward dog. If you have shoulder or back pain you should definitely practice this easier version. 

Stand facing the wall

Place both of your hands on the wall (shoulder distance apart)

Step back so that your arms and torso are parallel to the wall

Hips are stacked over your feet

Elongate your spine as you press your hips away from the wall

The movement should originate from your palms.

The goal is to keep your back straight by pushing through the palms. 

Reach towards the ceiling with your butt and concentrate on pushing the heels to the ground.

If you do it precisely you should feel a nice stretch alongside the back of your body.

Full dog

Assume a push up position on the floor

Arms should be straight and your hands should be shoulder-width apart

Lift your hips so that your body forms an upside down V

Turn your hands out slightly to help you extend out of your shoulders 

As you press down with your hands, try to lift your forearms away from the ground

It is an important intention which will stabilize your shoulders 

Take a deep breath in the starting position and exhale during the movement

How long should you hold the static stretch?

Probably about 15-30 sec in each position. We try to think breathes these days so 3-5 breathes will do it. During stretching try to take a deep breath through your nose for 2-4 sec and than exhale through the mouth for 5-7 sec.

Common mistakes

Bendy and rounded back.

Typical mistake is keeping your back rounded and only concentrating on the legs. Try to keep your back straight (slightly bend your knees in order to achieve this)

Head and face pointing towards the palms.

One of the most common mistake is lifting the head and overloading the neck. Let your head hang. 

Bent elbows.

Will block the whole movement and your shoulder won’t be stretched.