Yoga for shoulder pain is an evidence-based practice that reduces pain and improves range of motion. A 4-week yoga study (60 min, twice weekly) in 24 participants with shoulder dysfunction significantly improved shoulder flexion (p < 0.001), extension (p < 0.05), external rotation (p < 0.05), and abduction (p < 0.05). A 12-week trial of 444 women post-breast cancer surgery found yoga significantly improved shoulder rotation flexibility (p = 0.004).
Research Findings
- Frozen shoulder (4 weeks, 40 participants): Yogasana improved shoulder abduction (p = 0.03, r = 0.35) and internal rotation compared to physiotherapy.
- Office workers (4 weeks, 28 participants): Yoga decreased neck and shoulder pain (p < 0.05), improved flexibility and quality of life.
- Short-term benefits: 4 weeks of yoga significantly improve shoulder range of motion; extending to 8-12 weeks may produce better results.
How Yoga Relieves Shoulder Pain
- Stretches the tight pectoral muscles and the rotator cuff
- Strengthens scapular stabilisers for better shoulder support
- Improves proprioception and reduces stress-related muscle tension
Key Poses
- Cat-Cow, Thread the Needle, Eagle Arms, Cow Face Pose, Child’s Pose, Downward-Facing Dog
Practice 2-3 sessions weekly (45-60 minutes) for 4-12 weeks. Even short-term practice yields significant improvements in range of motion and pain reduction. Always consult a healthcare provider before beginning any new exercise regimen.
