Age and daily routines are some factors of tightened shoulders. A heavy load in your backpack, too many hours spent sitting, wrong table to chair proportion, and most commonly incorrect posture can easily create tension in your shoulders. On a more serious note, it can be caused by a pre-diagnosed illness like join-related arthritis or other severe cases like lupus or even Lyme disease.

That being said, you must stretch your shoulders from time to time. This will not just loosen your muscles but build them up as well. It’s a wonderful feeling also to release all the tension from that part of your body. Here is a list of simple yet 100% effective stretches to help increase flexibility, extend the range of your movements, and prevent damage. You can do as few or as many reps as your time allows and slowly increase in time for strength building and improvement in mobility.

 

Shoulder Roll

1. Raise both shoulders on inhaling while keeping the spine straight, head looking forward, and neck relaxed.

2. On exhale, roll both shoulders slowly pushing it backward.

3. Inhale again and this time bring your shoulders up towards your ear’

4. Slowly roll it forward on an exhale

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T-Arm Stretch

 

1. Bring one arm horizontally across the front of your body passing thru your chest with an inhale.

2. Lock the first arm by folding the other across it vertically, forming an intersection of the two arms near the elbow crease

3. Put some pressure on the first arm while continuing your breathing. Make sure that your back is straight and neck relaxed. You can also choose just to touch the elbow of the first arm instead of locking the opposite arm fully – whichever is comfortable.

4. Hold this stretch for 30 seconds with relaxed breathing

5. Switch position of arms

 

Back Reach Strech

1. Raise one arm and gently fold your elbow and try to reach your nape

2. Slowly extend your reach and aim to touch the middle part of your back near your nape

3. Slightly introduce pressure on the folded arm by using your other hand to push the folded elbow to a slight stretch

4. Maintain that position for 10 seconds and feel the stretch in your shoulders and triceps

5. Release the folded arm and do on the other arm

 

Reverse Prayer Stretch

1. You can do this exercise either sitting or standing position. Be sure to keep the straight spine

2. Clasp your hands, palms together in the middle of your back, between the shoulder blades

3. Lift your elbows as high as you can. You will feel your chest stretch and open up.

4. Place flat palms and fingers together (like praying), and point your fingers upwards the ground.

5. Rotate your hands slowly so your fingers are pointing towards the sky

6. Hold this pose for 20-30 seconds, release and repeat 3-4 times.

Back Hand Lock

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1. Raise your right arm facing up

2. Straighten your left arm facing downwards

3. Bent both elbows so the hand can meet near your spine (below nape)

4. Clasp hands together forming a lock as close to each other as you can

5. Sustain this position for 10 seconds

6. Release and alternate position of the arm​

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Ear to Shoulder

1. On inhale, gently tilt your head so that your right ear touches your right shoulder

2. Hold this pose for a few seconds

3. After feeling the stretch on your left shoulder and neck, slowly release and move back head to a normal position facing forward

4. Do this on both sides alternately

Final Say- Shoulder Relief Stretches

In these exercises, never forget to maintain a straight back – extending your spine and relaxed neck for best results. You can do these equipment-free exercises at no cost and in any situation: at work during lunch or before a meeting, commuting, when in your car during a traffic jam.

If your work requires sitting for most of your hours, make sure you have ergonomic office furniture set-up. To compliment that, so these exercises and stand up from your chair and move inside your office from time to time. 

 Take advantage of doing it yourself massages and body rubs or patch to relax slightly sore shoulder muscles. As much as possible, be active on weekends so that your joints and muscles are sufficiently activated.

If you already have existing conditions with your spine, joints, or if the tightness still won’t go away after stretching, be sure to consult your physician for recommended exercises that suit you best.

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