Best Shoulder Stretches: 6 Effective Ways

Best Shoulder Stretches: 6 Effective Ways

Rigid shoulders can cause discomfort! Try these simple and effective shoulder exercises to increase flexibility and relieve pain and stiffness.

Here are some shoulder stretches you may take to ease soreness. Image credit: Adobe Stock.

Stretching for better posture

Many of us spend hours bent over laptops or phones, which may leave our shoulders tight and painful. But do not worry, relief is just a stretch away! Stretching exercises can help you release stiff shoulder muscles, increase flexibility, and relieve pain. By following these simple and efficient shoulder stretching exercises, you will be able to relieve shoulder discomfort and relax at any time and from any location. So, simply stretching your shoulders, you can alleviate the stiffness and soreness induced by extended sitting.

What are stretching exercises?

“Stretching exercises are moderate motions that help to stretch your muscles and increase flexibility. These stretches assist to relieve tension, improve range of motion, and even enhance energy levels. Furthermore, according to fitness expert Yash Agarwal, stretching on a daily basis can help avoid injuries, improve posture, and improve overall wellness.

Shoulder stretches will assist relieve shoulder discomfort. Image credit: Adobe Stock.

Understand the advantages of shoulder stretches.

You should be aware of the following possible benefits of shoulder stretches:

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These are simple exercises that you may perform to relieve shoulder discomfort. Picture sourced from Shutterstock

Effective shoulder exercises

1. Reduces pain.

According to a research published in the Sports Health Journal, regular stretching relieves shoulder muscular stiffness and pain, which are frequently caused by prolonged sitting or repeated motions. Additionally, strain in the shoulder muscles might produce headaches. Stretching can help relax these muscles and relieve headaches.

2. Improves flexibility.

Stretching exercises are the most frequent way for increasing flexibility, and research indicates that the length of stretching interventions has a substantial impact on their effectiveness, according to a study published in the International Journal of Exercise Science. Consistent stretching increases your shoulder’s flexibility, allowing it to move freely in all directions while minimizing stiffness and discomfort. Additionally, shoulder flexibility allows you to do tasks like reaching, lifting, and dressing.

Also Read: Top 10 stretches for shoulder tightness

3. Prevents injuries.

“Stretching strengthens the muscles that support the shoulder joint, reducing the risk of problems like rotator cuff tears.” Regular stretching can also help avoid repetitive strain injuries, which are common in sports like swimming, tennis, and weightlifting,” says the specialist.

4. Promotes good posture.

Tight shoulder muscles might contribute to poor posture. Stretching exercises can improve posture by lowering muscle tension and improving range of motion, allowing you to execute physical activities more effectively, according to a study published in the Applied Science Journal. Additionally, good posture is essential for neck health. Shoulder stretching exercises might assist to alleviate neck discomfort by improving overall posture.

6 shoulder stretches to relieve stiffness.

Improve posture

1. Shoulder Rolls

Step 1: Stand on a mat with your feet shoulder width apart.
Step 2: Relax your shoulders and let your arms dangle naturally.
Step 3: Slowly move your shoulders backward and forward in a circular motion.
Step 4: Perform the exercise ten times in each direction.

2. Arm Circles

Step 1: Stand on a mat with your feet shoulder width apart.
Step 2: Extend your arms straight out to the side at shoulder height.
Step 3: Draw little circles with your arms, progressively increasing the size of each circle.
Step 4: Repeat ten times in each direction.

3. Crossbody Stretch

Step 1: Stand tall, with your feet shoulder width apart.
Step 2: Reach one arm across your body, as if you were trying to touch the other shoulder blade.
Step 3: Using the opposing hand, pull your arm closer to your body.
Step 4: Hold for 15-30 seconds, then swap arms.

4. Doorway Stretch

Step 1: Stand facing a doorway and stretch one arm to the side at shoulder height.
Step 2: Place your hand on the doorframe, palm forward.
Step 3: Move forward until you feel a gentle stretch over the front of your shoulder.
Step 4: Hold for 15-30 seconds, then swap arms.

5. Neck Rolls

Step 1: Sit on a mat with your back straight.
Step 2: Lower your head to one side and get your ear close to your shoulder.
Step 3: Hold for 15-30 seconds and repeat on the opposing side.
Step 4: Move your head slowly in a circular motion and then in the other way.

Do neck rolls to prevent shoulder soreness. Image credit of Pexels

6. Child’s Pose

Step 1: Kneel on the floor or mat, hip-width apart, with your big toes touching.
Step 2: Sit back on your heels, fold forward, and rest your forehead on the floor.
Step 3: Hold your arms out in front of or beside your body.
Step 4: Hold for as long as you’re comfortable.

Shoulder Pain Relief

Are there any adverse effects from shoulder stretches?

• Shoulder stretches are typically safe when done appropriately. However, there are a few possible negative consequences if not done properly:
• Overstretching: Stretching too far or too quickly can result in muscle strains and tears.
  Stretching may aggravate an underlying shoulder issue.
• Dizziness: Some persons may experience dizziness, especially while extending their neck and shoulders simultaneously.

Always listen to your body and alter the position as needed to provide a safe and beneficial practice. It is also vital to approach it gently and with the assistance of an expert who can give appropriate guidance and help you prevent damage.