5 Simple And Effective Shoulder Exercises To Relieve Stiffness And Increase Flexibility Naturally | Health News
Shoulder stiffness is a common issue caused by poor posture, long hours of sitting, stress, or even sleeping in the wrong position. Over time, this tightness can lead to discomfort, limited range of motion, and pain. The good news? You can loosen up your stiff shoulders with a few simple exercises done consistently.
Here are 5 easy exercises to relieve stiffness, increase flexibility, and regain shoulder mobility:-
1. Shoulder Rolls
Why it helps: Relieves tension and improves circulation in the shoulder joints.
How to do it:
Sit or stand up straight.
Roll your shoulders forward in a circular motion 10 times.
Then roll them backward 10 times.
Repeat 2–3 rounds daily.
Tip: Focus on making slow, controlled movements for the best stretch.
2. Cross-Body Shoulder Stretch
Why it helps: Stretches the deltoid and upper back muscles, reducing tightness.
How to do it:
Bring one arm across your chest.
Use your other arm to gently pull it closer toward your body.
Hold for 20–30 seconds, then switch sides.
Repeat 2–3 times per side.
Tip: Keep your shoulders relaxed and avoid shrugging them up.
3. Thread the Needle
Why it helps: Opens up the shoulder blades and upper back, relieving deep tension.
How to do it:
Start on all fours (tabletop position).
Slide your right arm under your left arm, palm facing up.
Rest your right shoulder and cheek on the floor.
Hold for 30 seconds, then switch sides.
Tip: Breathe deeply into the stretch to release more tension.
4. Wall Angels
Why it helps: Improves shoulder mobility and posture by engaging upper back muscles.
How to do it:
Stand with your back flat against a wall, feet a few inches away.
Raise your arms to form a “W” shape with elbows bent.
Slowly raise your arms overhead to form a “Y,” then bring them back down.
Repeat 10–15 reps, focusing on keeping your arms and back touching the wall.
Tip: If your shoulders don’t fully touch the wall at first, that’s okay—work toward it over time.
5. Neck and Shoulder Rolls Combo
Why it helps: Relieves tension between the neck and shoulders, especially after long screen hours.
How to do it:
Drop your chin to your chest and slowly roll your neck to the right, then left.
Combine with gentle shoulder shrugs and rolls.
Do this for 1–2 minutes as a cooldown or anytime you feel tight.
Tip: Avoid rolling your neck in a full circle, which can strain the spine.
Shoulder stiffness doesn’t have to become a daily struggle. These simple exercises, when practiced consistently, can provide significant relief, improve flexibility, and prevent long-term discomfort. Pair these stretches with good posture, hydration, and regular movement breaks—especially if you work at a desk—to maintain healthy, mobile shoulders.
(This article is meant for informational purposes only and must not be considered a substitute for advice provided by qualified medical professionals.)
