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Shoulder stretches can help relieve pain and stiffness in tight shoulders, improving flexibility and mobility. Here are 6 effective shoulder stretches to try
Shoulder stretches can help relieve pain and stiffness in tight shoulders, which are a common problem among most adults. Stretching is a great way to improve flexibility and mobility and prevent injury.
6 shoulder stretches to relieve tight muscles
1. Crossover shoulder stretch
- Stand up with your feet shoulder-width apart.
- Maintain a slight bend in your knees and tuck in your pelvis.
- Stretch your palms out and interlace your fingers.
- Raise your left arm into the air and bend sideways from the waist, keeping your right hand on your hip.
- Then raise your opposite arm, place your opposite hand on your hip and repeat.
2. Overhead shoulder stretch
- Stand with your feet shoulder-width apart and your arms at your sides.
- With your palms facing down, lace your fingers together. If you can't lace your fingers together, hold onto something for support.
- Raise your arm straight above your head, palms facing up.
- Hold the position for 20 seconds and repeat.
3. Shrugs
- Stand in front of a mirror to assess your posture and make sure your shoulders move symmetrically.
- Keep your arms at your sides and your weight in your hands.
- Begin by raising your shoulders toward your ears. Throughout the lifting motion, keep your elbows straight.
- Pause at the top of the movement and then rotate your shoulders backward.
- As you move your shoulders back, imagine that you are trying to bring your shoulder blades (scapulae) together.
- When your shoulders have gone all the way back, pause, squeeze your shoulder blades together, and then lower your shoulders to the starting position.
4. Wide child’s pose
- Start on all fours at the center of a mat with your shoulders stacked over your hands and your hips over your knees, toes untucked.
- Widen your knees and draw your toes together.
- Lower your torso to the mat and draw your glutes toward your heels.
- Extend your arms down the length of the mat, resting your head between your arms.
- Draw your shoulder blades down and back to create space between your shoulders and ears.
- Hold this position for 30 seconds, breathing in and out through your nose the entire time.
5. Inward rotation
- Stand next to a doorknob with one end of an exercise rubber band hooked on it.
- Hold the free end of the workout rubber band with your elbow at a 90-degree angle to the shoulder with the affected arm.
- Hold the band against your midline for 5 seconds.
- Repeat 10-15 times.
6. Hip thruster with ball
- Place a Pilates ball between your knees.
- Slowly lower your butt to the point where it is nearly touching the ground.
- Return to the starting position by pressing your chest upward and expanding your shoulders.
- Complete 3 sets of 5 reps.
What causes frequent shoulder pain?
Causes of frequent shoulder pain may include
- Overuse: Repetitive shoulder movements can cause stress on the shoulder muscles.
- Sedentary lifestyle: If you spend most of the day slumped over a desk or computer, the muscles in your shoulder can easily get strained. As a result, shoulder muscles may become tense.
- Stress: People tend to strain their shoulders unconsciously when they are stressed or anxious, which can contribute to shoulder stiffness.
Shoulders are made up of three bones: collarbone (clavicle), upper arm bone (humerus), and shoulder blade (scapula). These bones interact with tendons and muscles to provide you with a wide range of motion for your arms.
If left untreated, shoulder pain can lead to discomfort and other issues such as headaches and reduced range of motion.