Tight shoulders can cause stiffness or pain in your neck and back, thus limiting your daily activities. This might result from sitting in the same position for an extended period, poor posture, stress, or an awkward sleeping position. Whatever the reason may be, there are several ways to combat this unpleasant tension.
Keep reading to learn more about soothing tight shoulders.
Correct Your Posture
Before doing any stretching exercises, you should do a postural correction. This move will help you find an appropriate upright position and increase blood flow.
All you need to do is stand up and slouch slightly forward. Then, overcorrect to an upright position while slightly bending your upper back.
Set the Scapula
Correctly positioning your scapula is essential for relieving the pressure on your shoulders. To properly set your scapula, stand up and put your arms to your sides. Move your shoulder blades about one centimeter up and hold the position for 10 seconds. Repeat the steps, this time pushing the shoulder blades away from the body and then down.
Do Stretching Exercises
Several shoulder stretches can help you loosen your shoulders, increase flexibility, and relieve tension. You should try doing the following:
- Chin retractions
- Neck rolls
- Shoulder rolls
- Neck stretches
- Cross-body arm stretches
- Standing wall stretches
- Shoulder rotation
- Angular neck stretches
- Low-back hand clasps
- Arm circles
- Sideline thoracic rotational stretches
Consult a Professional
The shoulder is not an isolated joint. Instead, it’s a part of a complex consisting of the neck, the ribs, and the scapula. To avoid inflicting more pain or a potential injury to any of those parts, it would be best to consult a physical therapist. This way, you’ll learn how to properly do the exercises and have them adapted to your particular problems.