Holding Onto Stored Trauma? Release Stored Trauma In Your Shoulders With These 5 Yoga Poses 

Do you notice you hunch your shoulders? Or maybe you don’t realize how stiff your shoulders are until you soften or massage them. Shoulder tension after trauma is a common symptom you might experience. This may cause lasting tension from your fight or flight response.

Your mind and body are connected, and there is a way to release this stored trauma from your shoulders so you can gently release tension and live with more ease. I welcome you to read these trauma-informed yoga tips to release stored trauma in your shoulders.

Why does your body hold trauma?

Hips seem to get all the attention for stored emotions, but you may notice other parts of your body holding tension (like your jaw, face shoulders, even feet.) If you’re curious about releasing hip tension after trauma, I welcome you to read this blog post.

When we repeatedly hold our bodies in a certain position, our fascia (connective tissues) holds these areas. Other parts of your body might compensate for this. If your shoulders are constantly hunched after trauma (a common trigger response because of your sympathetic nervous system preparing for fight or flight), your shoulders might remain “stuck” there, causing pain in the surrounding areas like your neck. This can lead to unexplained pain and tension, causing more discomfort in your body and healing journey. 

The good news is you can do simple, effective movements through yoga in the comfort of your own home to gently release this tension and regain comfort in your own skin. 

How can yoga release stored trauma in your shoulders?

Yoga combines many techniques that stretch, relax, and strengthen muscles. The added bonus of grounding techniques and breathwork soothes your nervous system so you can experience lasting effects.

You gain more awareness in your body, so if you’re experiencing a trigger and notice you’re hunching your shoulders, you understand how to soften and return to the present moment. 

Trauma-informed yoga improves your mind-body connection to release shoulder tension without triggering techniques that could worsen symptoms. I welcome you to read these techniques to help gently alleviate shoulder tension.

3 Techniques to Release Stored Trauma in Your Shoulders

In addition to your yoga practice, I welcome you to add these simple techniques to release stored trauma in your shoulders. You can add them in addition to, before or after your practice, or even as a standalone practice.

1. Shoulder Shrugs 

Why this works: By purposely hunching and releasing your shoulders, you can understand how to gently release them as well as understand how it feels to hunch your shoulders. This is also a great way to gently warm up and stretch this area. 

Steps:

1. I welcome you to begin in a comfortable seat of your choice. 
2. Explore finding a long spine and soft shoulders (down and away from your ears)
3. In your time, gently lift your shoulder toward your ears to your comfort level. You have the option to inhale as you do so. 
4. When you’re ready to exhale, softly release your shoulders as you breathe out. 
5. Repeat for three- five repetitions or as long as you choose. 

2. Apply Warmth

Why this works: Applying a warm cloth or compress to your shoulders can help gently relieve tension located here. I welcome you to apply a cloth, take a warm shower, or rub your hands together until they’re warm and place them on your shoulder or any other areas that hold tension. If you do this technique, you can also add a gentle massage for an even deeper tension release.

3. Tension Release Meditation

Why this works: By going inward, you can focus on how your body feels moment by moment, identifying any tension. This brings more awareness to your body to see how you hold yourself when at rest. This is also a great way to notice tension in other areas of your body that might contribute to your shoulder tension, like your back or neck. 

When doing any tension release work, it’s normal for emotions to arise as you gently release tension in this area. I invite you to have a support member nearby or check with them first if you’ve never done any tension release work before.

Tips:

1. I recommend you to complete body scans after a yoga practice because you have the opportunity to first release tension from stretching your muscles. This also gives you time to come into the present moment (instead of going straight from your day to a meditation.) However, your yoga practice is unique to you and you can always do what you prefer! 
2. If it doesn’t feel natural or safe for you to do practices that focus on your inner landscape, you can always skip this practice or try again at a later time when you’re ready. 
3. You might explore using each exhale to soften any points of tension you notice. 

5 Yoga Poses to release stored trauma in your shoulders

Certain yoga poses support releasing shoulder tension. They can also combine multiple muscle groups so you receive a well-rounded stretch. I welcome you to explore the poses below to ease tension. You are welcome to skip or adapt any of these poses to better suit you and your preferences.

1. Shoulder Stretch 

Why this helps: Directly stretching the muscles in your shoulders can provide instant relief. This is also a great option if you are short on time and want a quick stretch you can do anywhere.

Steps:

1. Begin in a comfortable seat of your choice. 
2. I welcome you to have a long spine and your chin parallel to the ground. 
3. In your time, lift right arm and reach it across your chest to the left. Option to use your left hand to guide and hold the stretch across your chest. 
4. You might explore dropping your right shoulder away from your ear to soften. 
5. Hold for four breaths (or as long as you like) then repeat on the other side. 

2. Thread the Needle

You may complete this in a tabletop or child’s pose. I give instructions for tabletop below. If you prefer to skip the inversion, the shoulder stretch above is a great alternative option.

Why this helps: Combining a shoulder stretch with a gentle twist can relieve tension directly on your shoulders and surrounding areas. The inversion can also promote relaxation and activate your parasympathetic (rest and digest) nervous system.

Steps:

1. I welcome you to begin in a tabletop position with your palms under your shoulders and knees under your hip points. 
2. You might explore drawing your navel toward your spine. 
3. In your time, gently place your left hand under your face as you reach your right arm toward the left side of your mat, underneath your left arm. 
4. As you reach with your right arm, gently lower your right ear and shoulder to the mat. I welcome you to keep your hips stacked over your knees to avoid swaying to one side. 
5. I invite you to press the back of your right hand into the mat, and you have the option to keep your left hand where it is, or extend it out long toward the front of the mat. 
6. Remain here as long as you choose or for four to eight breaths. 
7. Gently ease out by pressing into your left hand to lift up, then repeat on the other side. 

3. Standing Forward Fold/ Rag doll 

Why this helps: This stretches your upper, middle and low back while allowing your shoulders to fully release and relax. 

Steps:

1. Begin in mountain pose. I welcome you to have your feet hip width distance apart, or as far as you feel comfortable. 
2. Gently hinge forward from your hips, allowing as much of a bend in your knees as you choose
3. Allow your head to release as you place your hands wherever you prefer
4. Gaze where you choose, perhaps elongating the back of your neck
5. If you’re doing rag doll, you have the option to grab opposite elbow with opposite hand and sway
6. Remain here as long as you choose or for five to eight breaths. 

4. Seated Spinal Stretch

Why this helps: Tension in your back might contribute to shoulder tension, and this can provide gentle release. 

Steps:

1. I invite you to start in a sitting position of your choice (you could also do this in a chair)
2. In your time, I welcome you to find length in your spine from your sits bones to your crown.
3. When you’re ready, lift your arms above your head, perhaps with an inhale.
4. On your exhale, I welcome you to bring your left hand to your right knee (or toward your right side), and extend your right arm behind you, twisting from your core.
5. I invite you to inhale and lift, elongating your spine. On your exhale, you may choose to twist to your level of comfort. Note: It’s recommended to use your core to twist instead of pressing your hands to twist.
6. Remain here as long as you choose, then gently unwind and repeat on the other side.

5. Eagle Arms

Why this helps: Not many yoga poses target your upper back as deeply as this pose. You have the option to include the balance by crossing one leg over the other while standing, but the arm placement is the most important part to focus on for your shoulder tension.

Steps:

1. Begin either standing or seated comfortably in a chair or on your mat.
2. I welcome you to bend both of your elbows and raise your arms so the backs of your arms are parallel with the ground, and your palms facing you.
3. Gently cross your right arm underneath your left, coming into a small bind. Option to also clasp your hands or let them rest where is most comfortable.
4. I invite you to gently lower your chin as you press your elbows away from you, welcoming a gentle stretch in your upper back.
5. Remain here for four to eight breaths, then release and repeat on the other side.

Tip: If you don’t find the bind comfortable, you have the option to place your elbows together instead, pressing them away to your comfort. This will stretch both sides of your back evenly so you could hold for longer or as long as you choose.

Helpful tips for tension release 

1. It may take a few practices to notice a release. This is normal. I welcome you to take your time and know that even if you don’t notice any immediate effects, you’re still giving yourself a wonderful stretch. 
2. Focus on your full body. A well-rounded yoga practice can stretch other parts of your body that might contribute to shoulder tension. This can also help you identify other areas you might wish to work on later. 
3. I welcome you to practice where you feel safe. If you don’t feel comfortable in a live or public class, it may be more difficult to allow yourself to release any tension. It’s important that you feel safe or you might unknowingly hunch your shoulders still, which can make it near impossible to soften and release. 

Overview

I welcome you to take as much time as you need in your practice to discover the poses, techniques, and strategies the work best for you. A consistent practice is the best practice, and using your favorite techniques is always the best strategy. I hope you find shoulder tension relief soon, and take care.