Best stretches to relieve shoulder tension. I was typing away at my computer the other day when I realized that my neck and shoulders were getting more and more tense. For a moment I couldn’t understand why and then I suddenly realized that maybe it had something to do with the fact that I had just completed a 4 hour drive and then spent the next few days working on my book, hunched over my computer.
It wasn’t until I went to my physio that I realized that I wasn’t even standing up straight and that as a result, my obliques were super tight and my hips and started to seize. Yes, all of this was because my shoulders were so tense.
You see, all of our muscles are connected. What happens with one is often a starting point for all the others and it can result in a downward spiral. Don’t believe me? Try limping around for a few minutes and see how your body feels. I guarantee that your muscles will start cramping up within a very short time.
So, if you find that you spend much of your time sitting at a desk, doing a lot of driving or even shivering because of the cold, then make sure that you are regularly doing the following stretches.
BEST STRETCHES TO RELIEVE SHOULDER TENSION
Crossover stretch. This is an easy one and can be done either seated or standing. Simply pull one arm across your chest. Gently hold it there with your other arm for about 30 seconds. You should feel this on the back of your shoulder.
Triceps. Take one arm over your head and bend your elbow reaching your finger tips toward your shoulder blades. With the other hand, gently press on your elbow. Hold for 30 seconds and repeat on the other side. This stretch can also be done holding a strap behind your back.
Wall Extensions both arms. Standing in a door frame bend your elbows at 90 degrees palms up and facing forward. Place your forearms on either side of the door frame and lean forward. You should feel a deep stretch across the front of your shoulders and pectoral muscles. Tip: if door frames are uncomfortable for your body, you can also perform this stretch in any room corner. Place your elbows on the perpendicular walls and gently lean into the corner. For maximum effect, repeat with your arms above, level with and below your head.
Wall extension one arm. Standing sideways to a wall, place your arm lengthwise across the wall behind you palm facing in. Keeping your body straight and hip touching the wall, slowly turn away from it.
Cobra. Do this stretch lying on your stomach or standing. Reach behind your back and clasp your hand together. Make sure that your abdominal muscles are engaged while you gently press your arms away from you while opening your chest.
Also read: DIET AND EXERCISE AFTER 40
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