Wacky Stretches To Get Rid Of Shoulder Tension

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If you’re working all day in front of the computer, I guess you’re familiar with the shoulder tension. I know that I have to improve my posture to get rid of back pain, neck pain, and so on, but I often forget about this task, and every time I remind about it, I correct my posture only for a few minutes. My spine is rounded, shoulders near the ear, and a shoulder tension installs, making impossible even clicking the mouse.

This wacky position turned me into a turtle! And that was the moment when I decided to do something about it, and I started exercising.

I successfully introduced the following exercises into my daily routine, and my life improved not only my posture. My fitness instructor said that it will ease my shoulder tension, but these exercises are really great in getting rid of neck and back pain. Well, I convinced you already? Then, take a look over this exciting article!

1. Upper Trapezius Stretch

Image Credits: Upper Trapezius Stretch

Start standing or sitting tall, and place one hand on your lower back, the other hand on the opposite side of your head.
Pull your head toward your shoulder, looking straight ahead, until you feel a stretch in your neck.
Hold for at least 30 seconds and then repeat on the other side.

2. Quadruped Thoracic Rotation Stretch

Image Credits: Quadruped Thoracic Rotation Stretch

Start on all fours, with your hands stacked under your shoulders and your knees stacked under your hips. Engage your core and maintain a flat back.
Place your left hand on the back of your head, so that your elbow points out to the left side. Rest the hand lightly—don’t put pressure on your head or neck. This is starting position.
Slowly rotate your head and shoulder toward your right hand on the floor.
Then, reverse the motion and rotate to the left and up so your elbow points toward the ceiling. Hold for a few seconds.
Return to starting position. Continue this movement for 30 seconds, and then repeat on the other side.

3. Child’s Pose

Image Credits: Child’s Pose

Kneel on your mat with your knees wider than hip-width apart and your feet together behind you.
Sit back on your heels (as best as you can) and fold forward, resting your belly on your thighs. Extend your arms out in front of you and rest your forehead on the floor. You’ll feel this stretch in your shoulders and back, in addition to your hips and glutes.
Gently press your chest and shoulders toward the ground to deepen the stretch.
Hold for at least 30 seconds.

4. Handcuff Drill

Image Credits: Handcuff Drill

Lie face down.
Place both hands palms down on the back of your head. Your elbows should be pointed out to the sides. This is starting position.
Extend your arms in the shape of the letter “Y.”
Reach your arms as wide as you can and circle them down to the sides of your body with palms down. As soon as you can no longer keep your palms down, flip your hands over to palms up and bring your hands to the center of your lower back.
Circle your arms back in the reverse direction to return to starting position position.
Do 10 reps.

5. Thread the Needle

Image Credits: Thread the Needle

Start on all fours with your hands under your shoulders and hips over your knees.
Reach your right arm underneath and across your body with your palm facing up.
Bend your left elbow as you gently lean into your right side; you should feel a stretch in the back of your right shoulder.
Hold for a few seconds then return to the starting position and repeat.

6. T-Spine Windmill Stretch

Image Credits: T-Spine Windmill Stretch

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Lie on your right side with your knees stacked and bent at 90 degrees and your hips bent at 90 degrees. Stack your arms and hands together on the floor, extended out to the right. This is starting position.
Slowly open up your body, bringing your left arm up and over to your left side, to form a “T” with your arms. In this position, both shoulder blades should be planted on the floor.
Slowly reverse the movement to return to starting position.
Do 5-10 reps. Switch sides and repeat.

7. Elbow-Out Rotator Stretch

Image Credits: Elbow-Out Rotator Stretch

Start standing or sitting tall. Place your left hand on the middle of your back, palm and elbow pointing out.
Reach across the front of your body with your right hand and grab onto your left bicep or elbow.
Gently pull forward.
Hold for at least 30 seconds and then repeat on the other side.

8. Cross-Body Shoulder Stretch

Image Credits: Cross-Body Shoulder Stretch

Start standing or sitting tall. Grab one arm above your elbow with your opposite hand, and pull it across your body toward your chest until you feel a stretch in your shoulder.
Make sure to keep your elbow below shoulder height.
Hold for at least 30 seconds and then repeat on the other side.

9. Bent-Arm Shoulder Stretch

Image Credits: Bent-Arm Shoulder Stretch

Start standing or sitting tall. Place one arm across your body and bend your elbow to 90 degrees, with your hand pointing up.
Using your other arm, pull your elbow toward your opposite shoulder.
Hold for at least 30 seconds and then repeat on the other side.

10. Overhead Triceps and Shoulder Stretch

Image Credits: Overhead Triceps and Shoulder Stretch

Start standing or sitting tall. Bring one arm overhead and drop your forearm behind you, resting your hand on your back between your shoulder blades.
With your other hand, grab right above your bent elbow and pull gently, until you feel a stretch in your shoulder and the back of your arm. “You never want to pull on your elbow,” Giordano says.
Try to keep your bicep close to your ear, and don’t force it past.
Hold for at least 30 seconds and then repeat on the other side.

11. Reverse Shoulder Stretch

Image Credits: Reverse Shoulder Stretch

Start standing tall, fingers interlocked behind you near your butt.
Keeping your back straight and shoulder blades together, push your arms up until you feel the stretch in your pecs.
Hold for at least 30 seconds.

12. Downward Facing Dog

Image Credits: Downward Facing Dog

Start on your hands and knees, with your hands stacked under your shoulders and knees under your hips.
Spread your hands wide and press your index finger and thumb into your mat.
Lift your tailbone and press your butt up and back, drawing your hips toward the ceiling. Straighten your legs as best as you can and press your heels gently toward the floor.
Your head should be relaxed between your arms, facing your knees. Your back should be flat.
Hold for at least 30 seconds.

Image Credits: Brightside

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