Many people have experienced the pain and discomfort of having stiff shoulders. It’s not just because you are getting older either, it can happen at any point in life for no apparent reason! Many individuals throughout time will tell stories similar to these- they wake up feeling like their neck or back has been pulled tight due to some sorta’ muscle spasms overnight which causes major stiffness in the morning.
If you spend most of your day sitting at a desk, then chances are good that over time your shoulders have gotten rounded and hunchbacked. This can lead to discomfort in the front part of the chest which tightens up when we go about our daily lives as well!
The next time your shoulders feel tight, try some easy stretches for shoulder pain. They can help open up the chest and allow you to fall into their natural position again which counters any tension that may be building up there because of what we do all day long!
The deltoid muscle is a key player in shoulder health and mobility. This stretching exercise can help you loosen it up, which means that your range of motion will be improved! To do the stretch: plant both feet on the floor slightly further than shoulder-width apart, then bring your right arm across body while holding onto elbow area with left hand so shoulders remain down at all times (grabbing yourself if need be). Hold this position for 30 seconds before moving onto the next phase.
Wide Child’s Pose
Wide Child’s Pose is a simple way to engage your deep hip rotational muscles. Get ready to start in the centre of your mat on all fours, ensuring that you are stacked properly. Make sure shoulders hover over hands and hips rest above knees with toes tucked untucked!
By drawing your toes together and widening your knees, you can make space for the glutes by lowering down towards a mat. Next extend out both hands along the side of the body with head resting between them while relaxing shoulders back on the floor behind the neck rest comfortably in ‘Wide Child’s Pose”.
Take a deep breath and hold it for 30 seconds. Breathe in slowly, then breathe out through your nose while looking up at an object nearby so that you don’t have to focus on anything else but breathing.”
Thread The Needle Stretch
The pose is called all fours for good reason; you need to place your entire body in an upside down position. Start by getting on the ground with hands and knees, keeping legs together like they would be during seated meditation or childbirth (if that’s how it works best!). From here make sure both knees are below hips while maintaining pressure through wrists against flooring surface beneath fingers so arms aren’t forced behind back which can put unnecessary stress there instead of shoulders when done right!
Release your left hand, lower your shoulder and place it on the mat. Draw a straight line from chest to feet with glutes at each end for stability while extending the right arm above head in preparation for this stretch. Inhale deeply and hold for 30 seconds. Repeat 3 times total or as needed
Shoulder Stretches For Office
You can do these neck and shoulder exercises when you’re out or in the office, so they are perfect to include during your commute. A few minutes of stretching exercises every few hours will help release any tension that builds up throughout the day!
Neck Extension Stretch
This is an exercise to strengthen your neck. With both feet planted slightly further than shoulder-width apart, gently flex your head towards the ground until it touches whichever part of your chest comes up first (chins or eyes). Next extend back upwards while at attention so that this time when returning to the starting position there’s no momentum which can cause injury! Continue alternating between 30 seconds each for chinning and eye gaze before moving onto another variation.
Neck Lateral Flexion Stretch
1. With your arms by your sides and in a wide stance, plant both feet on the floor slightly further than shoulder-width apart to start out slowly for this simple neck exercise that helps release tension in one’s ears!
2) Gently flex each side of the head towards its respective shoulder until you feel some gentle pain accompanying stretching; then switch which ear moves next (this could take about 30 seconds total). Repeat three times per day if possible because it can be quite soothing.
Hand Clasp Behind Back
With your arms by your sides, plant both feet on the floor slightly further than shoulder-width apart. Gently reach back and clasp together at fingertips with one hand while arching in PD through a deep inhalation for 30 seconds straight!