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Serious Health Problems Can Come from Having Tight Shoulders, Try the Stretches Before It’s Too Late

Serious Health Problems Can Come from Having Tight Shoulders, Try the Stretches Before It’s Too Late

Many of us have jobs that entail sitting at a desk all day long. For those of us stuck sitting, we’re typically looking at a computer and don’t have the best posture. I find myself almost shrugging when I hunch over the keyboard at my desk, and it causes a lot of tightness and pain in my neck and shoulders, leading to headaches and discomfort throughout more of the body. Though common, struggling with tight muscles still causes us to perform poorly in our day to day activities.

Why Having Tight Shoulders Is a Problem You Shouldn’t Ignore

Shoulders are a complex body structure, as illustrated below:

    The human shoulder is the most mobile joint in the body, but that also puts it at a higher risk of injury and pain.[1] More so, the shoulder is not just a joint; it’s part of the neck, ribs and scapula (shoulder blade).

    Even if you don’t have a desk job, think about the way you carry certain items. Do you sling things over your shoulder despite how heavy and awkward it may feel? If you wear a backpack, you may only carry it on one shoulder causing you to walk in a lopsided manor. In order to avoid misusing your shoulder muscles and stay pain free, all four shoulder joints have to work appropriately. Thankfully there are simple stretches to assist you in strengthening stiff muscles and extending healthy motion.

    Remember to Warm Up Before Your Try the Shoulder Stretches

    It’s a good idea to warm up before stretching as strained muscles in your shoulders can cause injury.[2] Warming up is as easy as getting your blood flowing. You want to make sure your muscles are physically warm before exercising them. This can be done by holding your arms out straight in front of you with your elbows locked and pulling your arms back to form a T with your body. You can even warm your muscles by taking a warm shower, jogging in place, or doing some jumping jacks to increase your heart rate.

    10 Shoulder Stretches That Can Effectively Relieve Shoulder Strain

    Sit up straight

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    It may not seem like much of a stretch, but simply sitting up straight and improving your posture helps move the spinal column and soft tissues to increase circulation and blood flow. While standing, slouch slightly forward before over-correcting to an upright position.

    Retract your chin

    You know how your face looks when you open your camera app only to find it’s in selfie mode? Yeah, that’s the look we’re going for here. Move your chin forward, then slowly bring is back by tucking it toward your throat. Do this hourly, and aim for ten times a day.

    Roll your shoulders

    This stretch is almost like a dance move. While sitting or standing up straight, roll shoulders up, back and down in a circular motion. Change direction after 10 rounds and do the same thing going forward. Remember to move in a circle, don’t just shrug up and down.

    Stretch your neck

    This is one of my favorites, as I keep a lot of tension in the area this stretch targets. Touch your right ear to your right shoulder. Now place your right hand over your left temple and apply just a little pressure by gently pulling your head to the right. Hold for 30 seconds and switch sides.

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    Thread the needle

      via Greatist

      This one isn’t as easy to do at work, but it’s effective. Start on all fours and lift your left hand off the ground. “Thread” the left arm through the space between your right arm and right leg, letting the back of the left hand and arm slide. Allow your upper body to rotate to the right but keep your hips level.

      Stretch your chest

      These muscles tend to always be tight, but they help pull your shoulders forward. Stand near a doorway and lift your arm, holding it straight or parallel to the floor. Grab hold of the door frame and lean forward. This will put your arm behind your shoulder and stretch your chest, upper arm and anterior deltoid muscles. Hold for 30 seconds and switch sides.

      Stretch your rhomboids

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        via Physiowarzish

        These muscles are located in the upper portion of your back and attach your shoulder blades to your spine. Find a pole or column to grab. Relax your shoulders as you pull your body back, extending your arms to feel the stretch below your shoulder blades. Hold for 20 seconds before switching sides.

        Scratch your back

            via WikiHow

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            This stretch is a bit more advanced and requires you to be pretty flexible. Don’t get frustrated if you can’t do it the first couple times. Grab a small towel or t-shirt, and bend one arm over your head feeding the towel or shirt down your back. Bend your other arm around and up your back to grab the loose end of the towel. Pull up and down as if scratching your back. Repeat three to five times before switching arms.

            Circle your arms

              Standing straight, make big circles with your arm. Get as close to a wall as you can (it’s okay to brush against the wall). Repeat ten times on each side.

              Go for the goal

              The Goal Post stretch is a great option even if you’re at work. With your back to a wall, allow your shoulder blades to rest in a neutral position and bring both elbows out to 90 degrees. Without changing the position of your elbows, turn your right arm upward and let the back of your hand touch the wall. Simultaneously bring your left arm downward so your left palm touches the wall. Do this for about thirty seconds.

              Do you have any favorite stretches for your shoulders? Be sure to let us know!

              Reference

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              Last Updated on December 13, 2018

              12 Practical Tips To Stay Fit For Christmas

              12 Practical Tips To Stay Fit For Christmas

              Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

              A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

              1. Eat Before Heading Out

              First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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              2. Select The Treats

              Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

              3. Avoid Skipping Meals

              Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

              4. Drink With Moderation

              It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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              5. Be Active

              You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

              6. Get Out Of The House

              Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

              7. Don’t Skip Your Strength Workouts

              Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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              8. Set Realistic Goals

              You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

              9. Enjoy Yourself

              Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

              10. Drink A Lot Of Water

              This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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              11. Eat Less And More Often

              Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

              12. Prioritize Your Workouts

              Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

              So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

              Happy Holidays everyone!

              Featured photo credit: rawpixel via unsplash.com

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