Many of us spend hours sitting on laptops or phones, resulting in stiff and aching shoulders. But don’t panic, relief is just a stretch away! Incorporating stretching exercises into your daily routine can help you loosen shoulder muscles, improve flexibility, and reduce discomfort. It will help you get rid of shoulder pain and relax by following these easy and effective shoulder stretching exercises that you can do anywhere and anytime. So, you can reduce shoulder stiffness and pain caused by sitting for long hours by doing some shoulder stretches.
What are stretching exercises?
Fitness expert Yash Agarwal says, “Stretching exercises are gentle movements that help lengthen your muscles and improve flexibility. These stretches help reduce stress, increase your range of motion, and even boost your energy levels. Additionally, regular stretching can help prevent injuries, improve posture, and enhance overall health.”
Learn the benefits of shoulder stretches
Here are some potential benefits of shoulder stretches that you must know:
1. Provides relief from pain
According to a study published in the Sports Health Journal, regular stretching helps reduce stiffness and pain in the shoulder muscles, which often occurs due to long periods of sitting or repetitive movements. Also, tension in the shoulder muscles can cause headaches. Stretching helps relax these muscles, thereby relieving headaches.
2. Improves flexibility
While stretching exercises are the most common way to improve flexibility, research shows that the duration of stretching interventions significantly impacts their effectiveness, as found in a study published in the International Journal of Exercise Science. Consistent stretching improves your shoulder’s flexibility to move easily in all directions, reducing stiffness and discomfort. Additionally, shoulder flexibility helps you perform actions such as reaching, lifting, and dressing.
3. Prevents injury
Experts explain, “Stretching strengthens the muscles that support the shoulder joint, reducing the risk of problems such as rotator cuff tears. Regular stretching can also help prevent repetitive stress injuries, which are common in activities such as swimming, tennis and weight lifting.”
4. Promotes better posture
Straining of the shoulder muscles can result from poor posture. According to a study published in the Journal of Applied Science, stretching exercises are a great way to improve posture by reducing muscle tension and increasing range of motion, which can help you perform physical activities better. Additionally, excellent posture is important for neck health. Shoulder stretching exercises can help reduce neck pain by improving overall alignment.
6 stretches to relieve stiff shoulders
1. Shoulder rolls
- step 1: Stand on the mat with your feet shoulder-width apart.
- step 2: Relax your shoulders and let your arms hang freely.
- step 3: Slowly move your shoulders backward and forward in a circular manner.
- step 4: Repeat the exercise 10 times in each direction.
2. Arm circles
- step 1: Stand on the mat with your feet shoulder-width apart.
- step 2: Extend your arms straight out to the sides at shoulder height.
- step 3: Make small circles with your arms, gradually increasing the size of each circle.
- step 4: Repeat 10 times in each direction.
Also read: 7 resistance band shoulder exercises to relieve pain and stiffness
3. Crossbody Stretch
- step 1: Stand straight, keep your feet shoulder-width apart.
- step 2: Move one of your arms across your body, as if you were trying to touch the opposite shoulder bone.
- step 3: Pull your arm closer to your body with the opposite hand.
- step 4: Hold for 15-30 seconds and then switch hands.
4. Expansion of the doorway
- step 1: Stand in front of a door and extend one arm out at shoulder height.
- step 2: Place your hand on the doorframe, palm facing forward.
- step 3: Keep going until you feel a slight stretch in the front of your shoulder.
- step 4: Hold for 15-30 seconds and then switch hands.
5. Neck roll
- step 1: Sit on a mat with your back straight.
- step 2: Tilt your head to one side and bring your ear closer to your shoulder.
- step 3: Hold for 15-30 seconds, then repeat on the opposite side.
- step 4: Slowly move your head in a circular motion, then in the opposite direction.
6. Child pose
- step 1: Kneel on the floor or mat, keeping your knees hip-width apart and your toes touching each other.
- step 2: Sit on your heels, lean forward and place your forehead on the ground.
- step 3: Extend your arms out in front of your body or at your sides.
- step 4: Hold it for as long as you feel comfortable.
Also read: Child Pose or Balasana: 5 Benefits of This Yoga Asana
Are there any side effects of shoulder stretches?
Shoulder stretches are generally considered safe when performed correctly. However, there are some potential adverse effects if they are not performed correctly:
- Excessive stretch: Stretching too much or too quickly can lead to muscle strain and tearing.
- Increase in pain: If you have an underlying shoulder injury, stretching may worsen the pain.
- Dizziness: Some people may feel dizzy, especially when stretching the neck and shoulders simultaneously.
Always listen to your body and adjust the pose as needed to achieve a safe and beneficial practice. It is also important to do it carefully and with the help of an expert who can provide proper advice and help you avoid injury.
