6 effective shoulder stretches to ease pain | XpertsReviews.com

Many of us spend hours slumped over our laptops or phones, which can lead to shoulder stiffness and pain. But fear not, relief is just around the corner! Incorporating stretching exercises into your daily routine can help you relax tight shoulder muscles, improve flexibility, and reduce discomfort. It will help you get rid of your 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 periods of time by doing some shoulder stretches.

What are stretching exercises?

“Stretching exercises are gentle movements that help lengthen your muscles and improve flexibility. These stretches help reduce tension, increase your range of motion, and even boost your energy levels. Plus, regular stretching can help prevent injuries, improve posture, and improve overall well-being,” says fitness expert Yash Agarwal.

Know the benefits of shoulder stretches

Here are some potential benefits of shoulder stretches you should know about:

1. Relieves pain

According to a study published in the Journal of Clinical Oncology, regular stretching helps relieve tension and pain in the shoulder muscles, which are often caused by prolonged sitting or repetitive movements. Sports Health Journal. Additionally, tension in the shoulder muscles can cause headaches. Stretching can help relax these muscles, which can relieve headaches.

2. Improves flexibility

Stretching exercises are the most common method for improving flexibility, with research suggesting that the duration of stretching interventions significantly influences their effectiveness, as shown by a study published in the International Journal of Exercise Science. Regular stretching improves the flexibility of your shoulders so they can move easily in all directions, reducing stiffness and discomfort. Additionally, shoulder flexibility helps you perform actions such as reaching, lifting, and dressing.

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3. Prevents injuries

“Stretching helps strengthen the muscles that support the shoulder joint, reducing the risk of problems such as rotator cuff tears. Regular stretching can also help prevent repetitive strain injuries, which are common in activities such as swimming, tennis and weightlifting,” says the expert.

4. Promotes better posture

Tight shoulder muscles can lead to poor posture. 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, according to a study published in the Journal of Applied Sciences. Additionally, good posture is essential for neck health. Shoulder stretching exercises can help reduce neck pain by improving overall alignment.

6 Shoulder Stretches to Get Rid of Stiffness

1. Shoulder rolls

• Step 1: Stand on a mat with your feet shoulder-width apart.
• 2nd step: Relax your shoulders and let your arms hang freely.
• Step 3: Slowly roll your shoulders back and forward in a circular motion.
• Step 4: Repeat the exercise 10 times in each direction.

2. Arm circles

• Step 1: Stand on a mat with your feet shoulder-width apart.
• 2nd step: Extend your arms outward to 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.

Read also : 7 Resistance Band Shoulder Exercises to Relieve Pain and Stiffness

3. Shoulder strap stretch

• Step 1: Stand up straight with your feet shoulder-width apart.
• 2nd step: Extend one arm across your body, as if trying to touch the opposite shoulder blade.
• Step 3: Bring your arm closer to your body with the opposite hand.
• Step 4: Hold the position for 15 to 30 seconds, then switch arms.

4. Door stretch

• Step 1: Stand facing a door and extend one arm out to the side at shoulder height.
• 2nd step: Place your hand on the door frame, palm facing forward.
• Step 3: Move forward until you feel a slight stretch in the front of your shoulder.
• Step 4: Hold the position for 15 to 30 seconds, then switch arms.

5. Neck rolls

• Step 1: Sit on a mat with your back straight.
• 2nd step: Tilt your head to the side and bring your ear close to your shoulder.
• Step 3: Hold the position for 15 to 30 seconds, then repeat on the other side.
• Step 4: Slowly move your head in a circular motion, then in the opposite direction.

6. Child’s Pose

• Step 1: Kneel on the floor or a mat with your knees hip-width apart and your big toes touching.
• 2nd step: Sit on your heels, lean forward and place your forehead on the floor.
• Step 3: Extend your arms in front or beside your body.
• Step 4: Hold this position for as long as you like.

Read also : Child’s Pose or Balasana: 5 Benefits of This Yoga Pose

Do shoulder stretches have side effects?

Shoulder stretches are generally considered safe when done correctly. However, they can cause a few side effects if done incorrectly:

• Excessive stretching: Stretching too hard or too quickly can cause muscle strain and tears.
• Increased pain: If you have an underlying shoulder injury, stretching may make the pain worse.
• Dizziness: Some people may feel dizzy, especially when they stretch their neck and shoulders at the same time.

Always listen to your body and adjust the posture as needed to achieve a safe and beneficial practice. It is also essential to approach it with caution and with the support of an expert who can provide you with proper guidance and help you avoid injuries.