Shoulder Pain Sucks—Here’s How Yoga Can Help (Without the Woo-Woo)
Written by Monique Jordan-Cave
Hatha Yoga Teacher
Hello, fellow Soul Leader,
Listen to Your Shoulders: They’ve Got Something to Say
Shoulder pain is the ultimate creativity killer.
One minute you’re deep in the zone writing that pitch, mixing that track, or prepping for a shoot—next thing you know, your shoulders feel like they’ve been through a wrestling match with a grizzly bear.
Ouch.
If you’re a fellow soul leader in the wild world of marketing, music, or TV, chances are your posture’s been wrecked by long hours, stress, and laptop life.
But here’s the thing—shoulder pain doesn’t have to be your forever sidekick.
Yoga might just be the (totally free, wildly underrated) solution your overworked body is crying out for.
Let’s break down the balance between screen time, stress, and stretching—and how you can use yoga to kick shoulder tension to the curb.
1. Why Your Shoulders Are Screaming at You
Spoiler alert: it’s not just the heavy bag or that awkward armrest.
Shoulder pain is often a screaming red flag from your body saying, “Yo! Something’s off.”
For most creatives and managers, the pain isn’t random—it’s the result of repetition, poor posture, and built-up stress.
Here’s what’s likely contributing:
Hunching over laptops or scripts all day
Holding tension in your neck during deadlines or pressure moments
Forgetting to move (because... meetings, edits, rehearsals)
And when you mix physical strain with emotional stress? Boom—shoulder tension gets stored like emails you forgot to send.
2. How Yoga Helps with Shoulder Pain (Without Becoming a Human Pretzel)
Nope, you don’t have to twist like a pretzel or chant in Sanskrit to get the goods from yoga.
Real talk: yoga is about awareness, breath, and movement—not flexibility trophies.
Yoga helps decrease shoulder pain by:
• Improving posture and alignment (so your back stops trying to do your shoulder’s job)
• Releasing tension in the neck, traps, and rotator cuff
• Increasing circulation and mobility (goodbye, stiffness!)
Think of yoga like a tech detox for your body. It resets the system, calms the nervous wreck of a nervous system, and reminds your shoulders what freedom feels like.
3. Feel-Good Yoga Poses Your Shoulders Will Thank You For
You don’t need a studio, candles, or a fancy mat. Just a few minutes and your breath. Start with these go-to shoulder-loving poses:
1. Thread the Needle
Great for melting tension in your upper back and shoulders. Feels like a hug from the inside out.
2. Puppy Pose (Heart Melting Pose)
Lengthens your spine and opens up tight shoulders—especially juicy after long computer days.
3. Eagle Arms (Seated or Standing)
Targets the knots between your shoulder blades. Your posture will literally stand taller.
Pro Tip: Breathe deeply, go slow, and don’t force it. This isn’t a performance—it’s permission.
4. Signs You're Overdoing It (and How to Stay Balanced)
You’re ambitious.
I see you.
But let’s not go full-throttle and turn yoga into a competitive sport. If you push too hard, you can actually make shoulder pain worse.
Here’s how to know you’re doing too much:
Pain (not just discomfort) during or after practice
Numbness or tingling in your arms
Feeling worse instead of lighter post-yoga
Listen to your body like it’s the lead singer—it knows the rhythm. If you need rest, take it. If a pose feels wrong, adjust. You’re in charge, always.
5. Balancing Hustle Culture and Healing
You don’t need to ditch the deadlines, music sessions, or shoots to care for your body.
You just need to build in moments of mindful movement.
Try this:
5-minute yoga break between meetings
Set a “stretch alert” on your phone
Do a shoulder roll every time you send an email (seriously)
Yoga isn’t another task. It’s a rebellion.
A way of saying: “Hey world, I matter too.” Your health fuels your creativity, your leadership, your sparkle.
You Deserve Shoulders That Don’t Scream
Yoga and shoulder pain don’t have to be enemies.
With the right moves, a sprinkle of self-awareness, and a drop of breathwork, you can rewrite the narrative—and your body will sing hallelujah.
This is about more than pain relief. It’s about power. Peace. Presence.
You’ve got genius to share—don’t let tight shoulders steal the mic.
Where are you still carrying the weight of the world on your shoulders—and are you finally ready to let some of it go?
Let me know in the comments below.
Over to you!
MJx
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I bind you in white light to which no negative energy can enter.
Thank you for joining me in The Alignment Lounge.
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