16 easy exercises for tired shoulders

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Sitting at your desk all day doing task after task? Or maybe you constantly run around with a backpack on your shoulder? Or are you accustomed to pressing the receiver with your ear when talking on the phone? Then your shoulders definitely need a warm-up!

Working for many hours at the computer in one position makes the muscles of the shoulders inflexible and even leads to pain. And the problem isn't just a sedentary lifestyle. Stressful situations also contribute to a chest position that leads to slouching and tension in the upper back.

The neck and upper back are under tremendous stress. And the posture with a constantly tilted head and lowered shoulders aggravates the situation - muscles and joints in this area suffer.

Karena Wu is a physiotherapist and owner of a physiotherapy center in New York.

A small lesson in anatomy

The shoulder complex includes the humerus, clavicle, thoracic spine, part of the rib cage, and scapula. Its strong point is its huge range of motion. The disadvantage is dependence on many ligaments and muscles at once. If these muscles are used overly or incorrectly, the shoulders will lose their mobility.

To avoid pain, all four joints must work properly. At the very least, it is worth stretching the shoulders during the day: back and forth, up and down, rotation. But if you still feel tension in the evening, 16 simple exercises will help you.

Karena Wu is a physiotherapist and owner of a physiotherapy center in New York.

These exercises will help you relax and improve your flexibility. But first, you should pay attention to the posture.

Posture correction

From a standing position, lean forward slightly, slouching slightly. Do not overdo it. Then straighten up. Repeat 3-5 times.

Ask someone to place their thumb between your shoulder blades and remember the sensation at this point so that you can concentrate on it next time without assistance.

For the correct position of the shoulder blades, make movements with your shoulders up, back and down. Without fanaticism, a displacement of just one centimeter in each direction is enough. Repeat 10 times.

Exercises for the muscles of the neck and shoulders

1. Chin extension

This movement is especially good for those who tend to keep their head in one position all day long. Pull your chin forward, and then move it gently back. Keep your chin parallel to the floor. Repeat 10 times.

2. Rotation of the neck

Tilt your head to the right and turn to the left through the tilt towards the ribcage. Then - back to the right. Repeat the exercise 5 times in each direction. But don't do a full turn - leaning back only increases the tension in your neck.

3. Shoulder rotation

Straighten your back. Raise your shoulders, then lower back and lift to the starting position in a smooth circular motion. Do the exercise 10 times in one direction, and then another 10 in the opposite direction.

4. Stretching the lateral muscles of the neck

While sitting, tilt your right ear towards your right shoulder. Place your right hand on your left temple and press lightly. To increase the tension, grip the seat with your straight left hand. Hold for 30 seconds and repeat on the other side.

5. "Castle" behind the back

Raise your right arm and lower it behind your back, bending at the elbow. With your left hand, reach from below to your right shoulder blade. Try to grab the fingers with your right hand with your left hand.

If it does not come out, take a towel in your hands and slowly move along it. Hold for 30 seconds and then repeat on the other side.

6. Shoulder stretch

Take your straight right hand to the left in front of you. Use your left hand to lightly press on the top of your right hand to stretch the muscles. Hold for 5-10 seconds, then relax and repeat with the other hand.

7. Rotation of the shoulders in opposite directions

Press your back against the wall so that your shoulder blades are relaxed. Bend your elbows at a right angle, pressing your biceps against the wall. Without changing the position of your elbows, raise your right hand up to touch the wall with the outside of your palm. Turn your left hand down in the same way. Return to the starting position and perform the exercise on the other side: the left hand - up, the right - down. Repeat for about 30 seconds. Try to keep your elbows straight.

8. Stretching against the wall

Place your palms on the wall in front of you so that your arms form a right angle with your body. Step back slightly to tilt your body and extend your arms. Do not push against the wall or raise your hands too high.

9. Angle stretch of the neck muscles

While sitting, turn your head 45 degrees to the right and lower your gaze towards the armpit. Place your right hand behind your head and press lightly to stretch the muscles. Additionally, you can grasp the seat of the chair with your left hand. Repeat 3 times on each side.

10. Raising arms through the sides

Press your back against the wall, arms along your body. Raise your straight arms along the wall to the sides, forming the letter T. Continue upward until you touch your thumbs. Keep your upper back straight. Slowly lower your arms to the starting position. Repeat 3 times.

11. Lower "lock"

Put your hands behind your lower back, connect to the lock. Open your chest, slightly pull your shoulder blades together. Hold for 10 seconds. Then disengage your hands, change the top thumb, and repeat.

12. Hand rotation

Standing with your right side to the wall, perform smooth, large circles with your right hand without losing contact with the wall. Repeat 10 times. Then stand with your left side against the wall and repeat for your left hand. Watch your posture.

13. Reverse prayer pose

Move your hands behind your back and try to fold your palms in a prayer gesture (palm to palm). Hold for 30 seconds. If stretching doesn't allow, do a simpler option: bend your arms and place your right elbow on your left palm and your right palm on your left elbow. Hold for 15 seconds, then switch your upper hand and hold for another 15 seconds.

14. At three points

Get on all fours. Along the floor with your left hand, stretch out to the side between your right hand and right thigh. Allow your chest to move, but do not change the position of your hips. Hold for 15 seconds at the point where the hips begin to move. Return to starting position and repeat on the other side.

15. Sphinx pose

Lie face down. Bend your arms, place your palms down parallel to your body, with your fingertips pointing forward. Without lifting your arms, lift your upper back without tension in the lower. Keep your elbows at your sides and do not tilt your head back. Lift your right hand off the floor and stretch it forward. Strive to raise your biceps to ear level. Make sure your shoulders and neck are not tense. Hold this position for 5 seconds. Then lower your right hand to the starting position and repeat on the left.

16. Lateral twisting

Lie on your right side with bent legs, arms extended in front of you perpendicular to the body. The back is relaxed. Raise your left hand and take it in an arc behind your back, opening the chest. Follow the movement of your hand with your eyes, but do not move your hips. Hold for 5 seconds and then return to the starting position. Repeat 10 times. Roll over to the other side and do the exercise 10 times to the other side.

All of these exercises are quite simple, but they are also very effective in relaxing the muscles in the shoulders. Do the whole complex after a hard day's work, or in parts every night, and the tension in the neck and shoulders will decrease. This means that the head will become lighter, and the mind - more lively.