5 exercises to relieve shoulder tension
What's the story
Many people struggle with shoulder tension, especially if they sit for long periods, have poor posture, or are stressed.
This tension can cause discomfort and limit your mobility if you don't take care of it.
Thankfully, there are easy exercises that can help you relieve shoulder tension in just a few minutes.
These exercises involve stretching and strengthening your shoulder muscles to help them relax and become more flexible.
Roll exercise
Shoulder rolls for relaxation
Shoulder rolls are a simple and effective way to relieve stress and tension in the shoulders.
To do them, sit or stand with your back straight.
Next, slowly roll your shoulders forward in a circular motion. Do this 10 times. Then, roll your shoulders backward in a circular motion 10 times.
This exercise promotes blood flow to the shoulder area, helping to relieve muscle tension.
Neck stretch
Neck stretch for shoulder relief
One simple neck stretch can work wonders for relieving shoulder tension by focusing on the upper trapezius muscle that links your neck and shoulders.
Just sit or stand with a straight back, and slowly lower your ear toward your shoulder while keeping your spine aligned.
Hold for 15 seconds, then switch sides.
Do this two or three times on each side to increase flexibility and reduce stiffness.
Arm stretch
Arm across chest stretch
The arm across chest stretch focuses on the deltoid muscles located in your shoulders, making it great for relieving shoulder tension and increasing flexibility.
Simply extend one arm across your chest at shoulder height and use your opposite hand to gently press it closer to your body.
Maintain this stretch for 20 seconds before switching arms.
Do two sets on each side for maximum benefit.
Doorway exercise
Doorway stretch for flexibility
The doorway stretch is great for loosening up those tight chest muscles that pull your shoulders forward.
Stand in a doorway with your elbows bent at 90 degrees, and your forearms resting against the door frame at shoulder height.
Lean forward slightly until you feel a gentle stretch across your chest and shoulders. Don't strain too much; hold for 30 seconds then relax.
Forward bend
Seated forward bend
The seated forward bend is great for releasing tension from your upper back and shoulders.
This stretch is most effective when you listen to your body and don't force anything.
Start with a gentle bend, then deepen the stretch as you feel ready.
Remember, flexibility comes with time and consistency, so be patient with yourself. You'll be touching your toes in no time!