The best stretches for stiff shoulders
Aching or stiff shoulders – a common woe we’ve all experienced at some point. Whatever the cause may be, incorporating muscle-relaxing exercises can work wonders in loosening up those muscles, making them softer, more supple, and ultimately more relaxed. This, in turn, can alleviate pain and improve circulation.
Exercise 1: arm swing
Stand upright with ample space around you. Swing both arms loosely up to shoulder height.
Perform the movement with minimal effort, allowing your muscles to relax as much as possible. Allow your elbows to bend slightly as you swing forward. Let your arms drop naturally. It’s a smooth, fluid motion. If you experience any delay in movement, it’s likely due to tension in your arm or shoulder muscles. Aim for about a minute, or longer if desired. You can gradually increase the range of motion, possibly swinging your arms up beside your ears.
If this doesn’t feel comfortable, stick to shoulder height. Let your arms naturally swing outwards at the end of the exercise. What feels different now? Do your shoulders feel higher or lower? Do your arms feel shorter or longer? If your shoulders feel lower and your arms feel longer, you’ve executed the exercise correctly. Muscles shorten when they contract, so when they relax, they tend to lengthen, resulting in lower shoulders.
Exercise 2: shoulder rotation
Rotate your shoulders in small circles backwards, emphasizing the downward-backward movement. Your shoulders are likely already too elevated-forward. You don’t want to further stimulate this position as it can cause those tight muscles to tense up even more. Rotate forward a few times as well, but always end with backward rotation to ensure you finish in a low-back position.
Exercise 3: shoulder drop
Raise your shoulders up and then slowly let them drop completely. Consciously feel yourself letting them relax and drop. It might seem strange, but this can be painful and create a pulling sensation, indicating that your muscles are quite tight and need more time!
You can combine this movement with your breathing. Exhale as you drop your shoulders. Afterwards, notice how long and spacious your neck feels from the crown of your head to the tops of your shoulders.
Exercise 4: gentle stretching
Perform these exercises seated if you feel dizzy. Always start with dynamic exercises before stretching the sensitive neck muscles. Stretching invites the tight, short muscles to relax and lengthen. Tilt your head to the right side, holding for 20-30 seconds.
Then, look towards your right armpit, shifting the stretch more towards the side-back. Lower your chin to your chest, now bending your neck straight forward. You may feel this stretch in multiple areas – in the neck itself, between the shoulder blades, and towards the shoulders. Finally, look towards your left shoulder. Lastly, tilt your head to the left side. You’ve now completed a half circle. There’s no need to pull on your head; its weight alone provides sufficient traction.
So, whether it’s due to a long day at the office or intense physical activity, these stretches are sure to provide some much-needed relief for your stiff shoulders. Incorporate them into your routine and feel the tension melt away!
