Experience relief from shoulder stiffness with these 6 easy and effective stretches. Incorporate them into your daily routine for greater flexibility and comfort.
It is common to have stiff shoulders due to a sedentary lifestyle, which can result in neck, trapezia, and scapula pain. Stiff shoulders can also result from incorrect posture while seated or sleeping, stress, or injury. Furthermore, according to the Harvard Medical Journal, the risk of shoulder stiffness increases because of these factors:
Lack of exercise therapy after tendinitis or an injury
Wearing a sling for more than a few days without intermittent stretching
Rotator cuff disorders (about 10% of people with these rotator cuff disorders develop frozen shoulder)
Enforced immobility resulting from a stroke, heart condition, or surgery
Other conditions, such as thyroid disorders or Parkinson’s disease
Simple daily activities can become difficult when you have persistent pain in your neck and shoulder muscles. However, timely intervention can help your shoulder’s mobility, and practicing a few basic exercises every day cannot only relieve the symptoms but also provide a renewed sense of comfort and freedom, saving you from intensive medical procedures and long-term misalignment.
As much as these mobility exercises are helpful for keeping your shoulder muscles and joints fluid, it’s crucial to work on good posture. You must create the mental awareness of correcting your posture while you are seated or standing for too long. By taking control of your posture, you are taking a proactive step towards improving your health. Use nonsurgical aids such as posture-correcting pillows, belts, and devices if you have a sedentary lifestyle that involves minimal or no movement. Here are 6 stretches that will help relieve stiff shoulders -
Ear-to-shoulder Stretch
While maintaining a straight spine, tilt your head to your right shoulder.
Try not to strain or raise your left shoulder while you go as far as you can.
Gently bring your head down with your right hand to deepen the stretch.
For 30 seconds, hold.
On the other side, repeat.
Benefits
Given the connection between our neck and shoulder muscles, tension in the shoulder area can also tense the neck muscles, and vice versa. Physiologically, it always makes sense to start stretching with the neck whenever you are targeting your shoulder or back muscles to release tension.
With ear-to-shoulder stretch, you release tension in the neck and shoulder muscles, particularly the upper trapezius and levator scapula muscles. These muscles can become tight and tense due to poor posture, stress, or prolonged periods of sitting.
Cross-arm Stretch
Cross your left arm over your front body at around chest height.
Either use your right hand to grip your left arm or support it with the elbow crease of your right arm.
Keep your head forward and extend your shoulder.
For 30 seconds, hold this stretch.
Repeat the same on the other side.
Benefits
Another excellent stretch for the muscles around the scapula, this stretch also works great for increasing shoulder mobility and flexibility. Expanding the muscles between the shoulder blades helps alleviate tension and tightness in the shoulder blades and trapezia.
Cat and Cow Movement
Put your knees under your hips and your hands under your shoulders.
Breathe in until you feel full in your abdomen, then release the air as you look up.
Breathe out while contracting your abdominal muscles, bringing your chin up to your chest, and curving your spine.
Keep doing this exercise for several minutes, focusing primarily on your shoulders.
Hold the position for ten seconds each time you repeat the process in either direction.
Benefits
Cat and cow movement increases overall spine flexibility and improves posture. Healthcare professionals and yoga therapists often recommend it as a therapeutic exercise for relieving shoulder and back pain. The dynamic movement helps to alleviate tension and stiffness in the muscles surrounding the shoulders and spine, particularly in the lumbar region.
Thread the Needle
Go into a full quadruple pose, with your hands directly under your shoulders and your legs beneath your hips.
With your palm facing up, carefully raise your right hand to the left.
While supporting your body on your right shoulder, lean your head to the left.
Verify that you are not leaning over your shoulder.
Take a 30-second break from this stance.
Release gradually, then return to the starting position.
On the other side, repeat.
Benefits
This is an excellent stretch for stiff and overworked shoulders. The arms’ position in Thread the Needle provides a deep stretch for the shoulders and upper back muscles, including the deltoids, rotator cuff muscles, and trapezius. Regularly practicing this pose can help release tension in these muscles and improve shoulder flexibility.
Reverse Prayer
You can perform this pose either seated or standing.
Bring your hands behind your back with your fingers pointing downward and your backs facing each other.
Flip your hands in the opposite direction, so the fingers are facing up from this position.
Place your palms facing one another.
Remove your elbows, press your hands together, and open your chest.
Maintain a straight spine.
Take a 30-second break from this stance.
Benefits
Reverse prayer provides a deep stretch for the shoulders, chest, and upper back muscles. Bringing the hands into this position helps open up the chest and stretch the anterior shoulder muscles, which can alleviate tightness and improve posture. Regular practice of reverse prayer can increase flexibility and mobility in the shoulders, particularly in the rotator cuff muscles and the muscles around the shoulder blades.
Cow Face Arms
While seated with your hand facing down your spine, raise your left elbow to the side of your head.
As your hand slides farther down your spine, use it to bring your left elbow over to the right.
If you feel comfortable, you can bend your right arm and raise your right hand to clasp your left hand.
Maintain the position for a minute.
On the other side, repeat.
Benefits
Cow-face arms lengthen the deltoids (shoulder muscles), rotator cuff, and triceps. It also provides a gentle stretch to the chest muscles. We use our triceps when we push a heavy door, lift groceries, or get up from a seated position. This stretch can easily help your triceps lengthen and relieve tension.
If you are a HerMeNow participant or alumni, book your free coaching session now through the HerMeNow website https://www.hermenow.com/wellness.
Anam Anjum
Wellness Consultant
+971 52 629 9656