4 Best Yoga Poses to Improve Shoulder Mobility & Reduce Impingement

If you’ve ever dealt with shoulder impingement, you know—it’s not just a little annoyance. That nagging pinch can make simple things like reaching for your coffee mug or putting on a jacket feel like a battle. The good news? Yoga can help. And no, you don’t need to be a seasoned yogi or pull off pretzel-like poses to get relief.

What’s the Deal with Shoulder Impingement?

Before we jump into the yoga moves, let’s quickly break down what’s happening in your shoulder. Impingement occurs when the tendons in your rotator cuff get squeezed between your shoulder blade (scapula) and the top of your arm bone (humerus). That compression leads to pain, inflammation, and—if left unchecked—potential long-term damage.

So, what causes it? A mix of poor posture, muscle imbalances, repetitive movements (hello, desk workers and gym-goers), and even stress-induced tension. The goal here is to create space, strengthen the right muscles, and restore mobility—without aggravating the pain.

Yoga Poses to Ease Shoulder Impingement

Here are a few yoga poses that gently open up the shoulder joint, improve mobility, and help you move without wincing.

1. Thread the Needle (For Gentle Stretching)

Ever feel like your upper back and shoulders are stuck in a permanent shrug? This one helps loosen things up.

• Start on all fours, hands under shoulders, knees under hips.
• Slide your right arm under your left, bringing your right shoulder and cheek to the mat.
• Hold for 30 seconds, breathing deeply, then switch sides.

2. Cow Face Arms (For Deeper Shoulder Mobility)

Don’t let the name throw you—this one’s a game-changer for shoulder tightness.

• Sit or stand tall, reach your right arm up, and bend the elbow, reaching down your back.
• Bring your left arm behind and try to clasp your hands. If they don’t touch, grab a strap or towel.
• Hold for 20–30 seconds, then switch sides.

3. Puppy Pose (For Shoulder & Chest Opening)

If your shoulders feel locked up, this is the stretch you didn’t know you needed.

• Start on all fours and slowly walk your hands forward, lowering your chest toward the mat.
• Keep your hips stacked over your knees and melt into the stretch.
• Hold for at least 30 seconds.

4. Eagle Arms (For Strength & Flexibility)

This one sneaks in a bit of strength while working on mobility.

• Extend your arms forward, then cross your right arm under your left.
• Wrap your forearms until your palms touch (or as close as they get).
• Lift the elbows slightly and press your hands away from your face.
• Hold for 20–30 seconds, then switch sides.

A Few Quick Tips

• Breathe! Seriously. Shallow breathing leads to tension, which makes everything worse.
• Avoid overdoing it. If a pose causes sharp pain, back off.
• Be consistent. A few minutes a day is better than one long session now and then.

Final Thoughts

Yoga won’t magically fix shoulder impingement overnight, but it can help ease discomfort, improve mobility, and prevent future flare-ups. Give these moves a try, listen to your body, and—if needed—work with a professional to make sure you’re on the right track. Your shoulders will thank you!