Since the shoulder complex is attached to the upper back, exercises that target the upper back can benefit the shoulders as well.
Setting the shoulders in proper alignment is an important first step. Here is a link to a tutorial to help.
Opening The Front Of The Shoulders.
Now for the exercises. Following the photos is a video tutorial, so if you don't want to go through the pictorial walk through you can scroll on down to the video.
Laying prone on the ground or a yoga mat, lengthen through the body. Legs are in parallel, lengthen along the tops of the feet. Fore arms are on either side of the body. Core is braced, glutes engaged, and there is a little squeeze (or engagement) in the hamstrings.
Inhale as the shoulders lift and lengthen away from the mat, staying long through the back of the neck.
Exhale as the shoulders lower back down to the mat.
Repeat 4 more times for a total of 5 sets.
Place the hands hand over hand underneath the forehead.
Exhale as you lower back down to the mat. Repeat 2 or 3 more times. You should start to feel the exercise into your lats.
Inhale as you lift the upper back and shoulders.
Exhale as you straighten the arms diagonally from the shoulders.
Inhale as the arms come back in.
Exhale as you lower back down to the mat.
Repeat 2 or 3 more times.
Finish with Child's Pose as a recovery stretch. Below is a picture of the stretch. The one I do in the video is a terrible example!
Here is a video tutorial with a variation that uses a resistance band.
Thanks for hanging out and watching!
Enjoy the dance that is life!