7 Simple Stretches to Loosen your Tight Shoulders

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In our hectic lives, we are pretty much stressed every day. Almost every part of our body suffers the tension until we release it. A long sitting job, your posture, or some exercises can cause your muscles to misalign, which can lead to stress, pain and stiffness. Other than a massage, there are numerous ways in which can loosen your tight shoulders. Given below are 7 stretches that can help you combat the problem of tight shoulders and get rid of shoulder pain in no time. 

Also read: The Shoulder Injuries You Can’t Ignore

Shoulder Rolls 

  • Keep your back straight while sitting or standing
  • Now, roll your shoulders up, then back, and down
  • Repeat this movement 10 times 
  • Reverse and repeat 
  • Now, roll forward for about 10 minutes

Shoulder Raises 

  • Relax your shoulders and neck 
  • Gently lift both shoulders towards your ears 
  • Then, slowly bring back them to the starting position 
  • Repeat this 10 times 

Cross Arm Stretch 

Also read: Troubled due to back and shoulder stiffness? These yoga moves are better than a massage

  • Bring your left arm up at about your chest height 
  • Grab your left arm by your right hand 
  • Stretch out to your shoulder and hold for 30 seconds 
  • Repeat on the opposite side 
  • You can do this even when you are not working out

Cat-cow Pose 

  • Align your wrists directly under your shoulders and your knees underneath your hips
  • Centre your head in a neutral position 
  • Drop your belly towards the floor while inhaling, lift your chin and chest and look up at the ceiling 
  • As you exhale, roll your spine as you tuck your chin into your chest 
  • Inhale and come back to the cow pose, and exhale and return to the cat pose 
  • Repeat this 10-20 times, paying attention to your shoulders 

Chin Retraction 

  • This can be while standing and sitting 
  • Extend your chin as far as you can without putting too much stress on it 
  • Then slowly pull it back slightly in toward your throat 
  • Try to keep your chin straight while doing this stretch 
  • Repeat at least 10 times 

Wide-legged Forward Bend (Prasarita Padottanasana)

  • Stand in a mountain pose (Tadasana)
  • Keep your legs 3-4 feet apart 
  • Rest your hand on your hips in a way that your inner feet are parallel to each other 
  • Lift your inner arches by drawing upon the inner ankles and press the outer edges of your feet into the floor 
  • As you inhale, lift your chest, making the front torso forward the hip joints 
  • As your hip reaches the floor, press your fingertips onto the floor directly under your shoulders 
  • Move your spine evenly into the back torso so that your back is slightly concave from the tailbone to the base of the skull
  • Now, bring your head up, keeping the back of the neck long and direct your gaze upward 

Thread the Needle 

  • Start on all fours with your legs underneath your hips and your hands underneath your shoulders 
  • Put (‘thread’) your left arm through the space between the right arm and right leg 
  • Rest your body on your right shoulder as you turn your head to the left
  • Hold this for about 30 seconds 
  • Now release and come back to the original position 
  • Repeat again on the opposite side 

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