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All over the world people are suddenly working from home. Using laptops, without well-designed desk setups, can lead to stiff, tight shoulders. Our personal trainer Jess explains the most effective shoulder stretches to relieve tension.
To relieve shoulder tension, you need to stretch and loosen the tight, compacted areas. Then, switch on and strengthen muscles that are weak.
The tight areas tend to be the chest, shoulders, neck and thoracic spine. The weak areas tend to be the back, core and rotator cuff muscles.
Stretching out the chest loosens it. This releases some of the tension pulling the shoulders forward, allowing them to move back more easily.
It is also important to increase mobility in the thoracic spine. This allows the scapula (shoulder blades) to depress, bringing the shoulders back and down.
Strengthening the rotator cuff muscles, core and upper back muscles will take strain off the shoulders. This will reduce shoulder tension in the long term.
Perform the following shoulder stretches at least four times a week to relieve tension. To improve posture, we also suggest strength training that targets the core, rotator cuffs and upper back.
This stretch will open up the chest. It can be quite intense especially if you are very tight. Just ease into it slowly and don’t push into pain.
To perform the lying chest stretch:
To perform the thread the needle shoulder stretch:
To perform this shoulder stretch:
To perform the upper trap stretch:
Whilst you do these make sure you are not straining your neck. Rest your forehead on the ground and try to mobilise the shoulder as much as possible.
To perform this shoulder stretch:
Variation of this stretch:
This stretches the muscles of the scapula, including rhomboids, serratus anterior and trapezius.
To perform this shoulder stretch:
To perform the thoracic spine windmill stretch:
As well as long periods at a desk, driving or long periods in one position, the way we sleep can contribute to stiff necks, shoulders and backs. Sleeping on your side, balled up with your shoulders hunched over can lead to stiffness and soreness first thing in the morning.
On an anatomical level, shoulder soreness and tightness is caused by a postural imbalance. Some areas are tight while others are weak, immobile or unused.
When our chest muscles are tight and dominant, they pull the shoulders forward and round the back. If our core is weak and our hip flexors are tight from sitting, this can mean we slump forward.
At the back of the body, there can be tension in the neck and trapezius muscles. The thoracic spine (upper and mid back) can become compacted or immobile.
Other muscles which should support our posture and aid shoulder mobility, may be weak or not engaged. For example, the core, the rotator cuffs, the lats and the rear deltoids:
We hope these shoulder stretches help relieve tension and get you feeling mobile again. Looking for home workout inspiration? We’ve got your back. Check out our workout videos and training plans: