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?

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. 

To learn more about how tension arises after trauma and ways to find supportive release, I invite you to explore my guide to How Trauma Becomes Stored in Our Bodies.

3 Techniques to Release Stored Tension in Your Shoulders

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

I offer trauma-informed guidance, which is a way of teaching yoga that honors the lived experiences of trauma survivors. I welcome you to learn more about the 6 Pillars of Trauma-Informed Yoga and how it can be supportive if you’re looking for more safety, trust, and choice in your yoga practice.

1. Shoulder Shrugs 

How it’s supportive: 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

How it’s supportive: According to Johns Hopkins Medicine, applying a warm cloth or compress to your shoulders can help gently relieve tension. 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

How it’s supportive: 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. If you’re not comfortable with internal body sensations, it’s okay to skip this. You never need to do a technique or practice if you don’t wish to.

To get started, I welcome you to explore my free, trauma-informed Healing Light Meditation Transcript for gentle tension release.

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 

How it’s supportive: 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.

How it’s supportive: 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. You have the option to send your hips back and explore this in a child’s pose shape (pictured).
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 

How it’s supportive: 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

How it’s supportive: 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

How it’s supportive: 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. 
4. You may wish to include nervous system regulation practices. Similar to the tip above, regulating your nervous system signals to your body that it’s okay to complete the stress response, gently releasing protective holding patterns keeping us tense. To learn more about your nervous system after trauma and how to find gentle regulation, I invite you to explore my Nervous System Healing Guide.

Free Neck and Shoulder Release Yoga Class (Trauma-Informed)

If you’d like to release neck and shoulder tension, I invite you to explore my free 15-minute trauma-informed yoga class. There are no props required, and this is suitable for all levels. If you’re carrying stress, emotional heaviness, or physical tightness in your upper body, these quick stretches are supportive for softening and restoring.

We’ll move through slow and mindful movements like neck rolls, shoulder rolls, and accessible stretches to relieve tightness and support nervous system regulation. Whether your tension is from stress, trauma, or daily life, this class supports less gripping and more releasing.

I welcome you to join me below, or if you’d prefer to release your neck, shoulders, and upper back, you’re welcome to explore my 13 Minute Yoga Class for Upper Body Release.