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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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              Heather Poole

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              Last Updated on September 18, 2020

              7 Simple Rules to Live by to Get in Shape in Two Weeks

              7 Simple Rules to Live by to Get in Shape in Two Weeks

              Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

              Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

              1. Exercise Daily

              It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

              If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

              Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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              If you’re a morning person, check out these morning exercises that will start your day off right.

              2. Duration Doesn’t Substitute for Intensity

              Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

              One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

              This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

              3. Acknowledge Your Limits

              Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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              Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

              Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

              4. Eat Healthy, Not Just Food That Looks Healthy

              Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

              The basic nutritional advice includes:

              • Eat unprocessed foods
              • Eat more veggies
              • Use meat as a side dish, not a main course
              • Eat whole grains, not refined grains[3]

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              Eat whole grains when you want to learn how to get in shape.

                5. Watch Out for Travel

                Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

                This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

                If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

                6. Start Slow

                Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

                If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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                7. Be Careful When Choosing a Workout Partner

                Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

                My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

                If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

                I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

                Final Thoughts

                Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

                Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

                More Tips on Getting in Shape

                Featured photo credit: Alexander Redl via unsplash.com

                Reference

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