Advertising
Advertising

6 Stretch Exercises To Fix Your Rounded Shoulders

6 Stretch Exercises To Fix Your Rounded Shoulders

To see if you have rounded shoulders, try looking at yourself in the mirror and let your arms fall naturally by your side. If your knuckles are facing you, then there’s a high chance you’re suffering from it.

When we slouch at our desk all day, we’re actually doing more harm to our spines and muscles than we can ever imagine. Our back muscles are stretched and strained, our chest muscles are shortened, the muscles in our shoulder blades weaken, all of which causing us to look like hunched back ogres.

To prevent from suffering such an unsightly feature, here are 6 simple stretch exercises that you can do every day.

Advertising

1. Shoulder Squeeze Stretch

The shoulder squeeze stretch exercise is so effective yet so simple to do that you can do it in your office while at work. Simply lock both hands behind your back and stretch as far back as possible. To do this effectively, you can pretend that you have an orange in between your arms and you are going to squeeze the juice out of it. Do this for 10 seconds per stretch 3-4 times a day.

shoulder-stretch-arms-back

    2. Band Stretching Exercise

    With a little bit of resistance to the stretch, using an exercise band to stretch those worn out shoulders is also a great way to keep your posture in check. The external rotation with the band as shown below helps stretch the rotator cuff which is a group of tendons around the shoulder blades. To do this, simply wrap the band around a sturdy structure and with one hand, simply pull the band in a 180-degree motion towards you. Go back to the original position slowly and do for 10-15 repetitions per arm.

    Advertising

    13847256400x400

      3. The Baby Cobra

      The baby cobra looks like a plank but has a different function to it. Doing the baby cobra pose actually helps to stretch those back muscles that are used to go into slouch position at almost half of your day. To perform this, simply lie flat on your stomach with your hands beside your shoulders. Slowly lift yourself up until you can feel the stretch on your lower back. Slowly go back down and repeat 10-12 times.

      Advertising

      bas_244_opener_fnl2

        4. Bridge

        The bridge pose stretches your chest, shoulders and back. Not only that, it also helps you calm you down and helps to rejuvenate your tired legs. Simply lie on your back with your feet flat on the ground. Taking a deep breath, lift your hips off the floor as high as you can but without discomfort. Tuck your shoulders in and lock your hands together under your waist. Slowly lower yourself down and repeat 10-12 times.

        download

          5. Camel Pose

          The camel pose is an intermediate stretch position but when done correctly, it can give you an effective stretch on your back and shoulders. To do this, kneel on the floor with both legs flat and parallel to the ground. Push your buttocks forward and grasp a structure such as a chair behind. Breathe and lift your chest up to the sky and feel the stretch. Hold this position for 10-12 seconds and repeat.

          Advertising

          11381019_882970258416419_1279989603_n

            6. Planking

            Planking has had a good reputation among people with back injuries or shoulder stiffness. The plank is so easy and effective and it also has an impressive list of benefits if done frequently. Some of the benefits include balance and posture, flexibility and what we’ve always wanted – a toned belly. Simply lie on your stomach and using your arms to support yourself, lift yourself up to get into the plank position with your back and buttocks parallel to the ground. Hold the position for 30 seconds to 1 minute.

            20130530171209-hold-the-plank-pose-for-3-minutes-on-tuesday

              More by this author

              Lim Kairen

              Content Writer

              If You Want To Be Successful In Life, You Shouldn’t Say These 7 Phrases Easily Here Is What Your Farts Reveal About Your Digestive Health Everyone Is Talented In Their Own Way: The 9 Types Of Intelligence You Should Know Psychologists Explain How Boring Buildings Are Harmful To Our Mental Health Upgrade Your Water: 6 Things To Add To Water For Better Digestive Health

              Trending in Health

              1 10 Weight Loss Tips to Help You Lose Weight the Easy Way 2 How to Get More Energy for an Instant Morning Boost 3 15 Most Effective and Nutritious Healthy Foods to Lose Weight 4 5 Reasons Why Overusing Hand Sanitizer Isn’t Good For You 5 5 Best Calcium Supplements That Work Beyond Bone Health

              Read Next

              Advertising
              Advertising
              Advertising

              Last Updated on September 15, 2020

              4 Ways to Deal With Big Life Changes in a Positive Way

              4 Ways to Deal With Big Life Changes in a Positive Way

              Life changes are constant. Whether it’s in the workplace or our relationships, nothing in life ever remains the same for long.

              Regardless of the gravity of change, it can always be a little scary. So scary, in fact, that some people are downright crippled by the idea of it, causing them to remain stagnant through anxiety.

              Have you ever noticed how much of life’s transitional periods are riddled with anxious vibes? The quarter life crisis, the mid-life crisis, cold feet before getting married, retirement anxiety, and teenage angst are just a few examples of transitional periods when people tend to panic.

              We can’t control every aspect of our lives, and we can’t stop change from happening. However, how we respond to change will greatly affect our overall life experience.

              Here are 4 ways you can approach life changes in a positive way.

              1. Don’t Fight It

              I once heard one of my favorite yoga instructors say “Suffering is what occurs when we resist what is already happening.” The lesson has stuck with me ever since.

              Advertising

              Life changes are usually out of our control. Rather than trying to manipulate the situation and wishing things were different, try flowing with it instead.

              Of course, some initial resistance is natural if we’re going into survival mode. Just make sure you are conscious of when this resistance is no longer serving you.

              If you’re feeling anxious about impending life changes, it’s time to practice some techniques to address the anxiety directly. These can include meditation, exercise, talking with friends about how you’re feeling, or journaling.

              If you’re worried about a big life change, such as starting a new job[1] or moving in with your partner, do your best to control your expectations. It may help you to talk with people you know about their experiences going through similar changes. This will help you form a realistic picture in your mind of what things will look like post-change.

              2. Find Healthy Ways to Deal With Feelings

              Whenever we’re in transitional periods, it can be easy to lose track of ourselves. Sometimes we feel like we’re being tossed about by life and like we’ve lost our footing, causing some very uncomfortable feelings to arise.

              One way we can channel these feelings is by finding healthy ways to release them. For instance, whenever I find myself in a difficult transitional phase, I end up in a mixed martial arts studio.

              Advertising

              The physical activity helps me channel my emotions and release endorphins. It also helps me get in shape, which generally increases my mood and energy levels.

              Exercise is important in cultivating positive emotions, but if you’re struggling with anxiety in particular, it’s important to cultivate a regular exercise routine as opposed to a one-off workout. One study found that “Aerobic exercise can promote increase in anxiety acutely and regular aerobic exercise promotes reduction in anxiety levels”[2].

              If exercise isn’t your thing, there are other, less intense ways of cultivating positive emotions and reducing anxiety around life changes. You can try stretching, meditating, reading in nature, spending time with family and friends, or cooking a healthy meal.

              Find what makes you feel good and helps you ground yourself in the present moment.

              3. Reframe Your Perspective

              Reframing perspectives is a very powerful tool used in life coaching. It helps clients take a situation they are struggling with, such as a major life change, and find some sort of empowerment in it.

              Some examples of disempowered thinking during life changes include casting blame, focusing on negative details, or victimizing[3]. These perspectives can make awkward transitional phases much worse than they have to be.

              Advertising

              Meanwhile, if we utilize a more positive perspective, such as finding a lesson in the situation, realizing that there may be an opportunity for something, or that everything passes, we can come from a greater place of ease.

              4. Find Time for Self-Reflection

              Having time to reflect is important at any stage in your life, but it’s especially important during transitional periods. It’s quite simple really: we need our time to step back and get centered when things get a little crazy.

              As a result, big life changes are perfect for doing some self-reflection. They are opportunities to check in with ourselves and practice getting grounded for a few minutes.

              Take a look at this reflective cycle adapted from Glibb’s Self-reflection guide (1988):[4]

              Use self-reflection when facing life changes.

                Self-reflective exercises include meditating, yoga or journaling,[5] all of which require some quiet time to get yourself together.

                Advertising

                One study found that journal improves “self-efficacy, locus of control, and learning”[6]. A healthy sense of self-control can make the process of change easier to bear, so that in itself is a great reason to try self-reflection through journaling.

                To learn how to start journaling, you can check out this article.

                Final Thoughts

                Big life changes may rock us for a little while, but they don’t have to be as bad as we initially perceive them. If handled in a positive manner, transitional periods can pave the way for some serious self-growth, reflection, and awareness.

                Cultivate a sense of positivity and find ways to diminish the anxiety around life changes. Once you make it to the other side, you’ll be grateful that you made it through in the best way possible.

                More Tips on Facing Life Changes

                Featured photo credit: Alora Griffiths via unsplash.com

                Reference

                Read Next