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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 August 15, 2018

              7 Amazing Things That Will Happen When You Do Plank Every Day

              7 Amazing Things That Will Happen When You Do Plank Every Day

              Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

              Video Summary

              Why is it important to train up our core strength?

              There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

              This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

              Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

              In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

              One Exercise, multiple benefits

              There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

              By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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              When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

              Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

              In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

              What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

              What will happen when you start doing planks every day

                1. You’ll improve core definition and performance: 

                Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

                • Transverse abdominis: increased ability to lift heavier weights.
                • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
                • Oblique muscles: improved capacity for stable side-bending and waist-twisting
                • Glutes: a supported back and a strong, shapely booty.

                2. You’ll decrease your risk of injury in the back and spinal column

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                  Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

                  Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

                  3. You’ll experience an increased boost to your overall metabolism

                    Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

                    4. You’ll significantly improve your posture

                      Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                      A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                      A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                      On top of everything, someone with good posture looks better, healthier, and more confident.

                      5. You’ll improve overall balance

                        Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                        6. You’ll become more flexible than ever before

                          Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                          7. You’ll witness mental benefits

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                            Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                            How to hold a plank position

                            1. Get into pushup position on the floor.
                            2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                            3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                            4. Your head is relaxed and you should be looking at the floor.
                            5. Hold the position for as long as you can.
                            6. Remember to breathe. Inhale and exhale slowly and steadily.
                            7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                            Watch the video if you have any doubt!

                            Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                              How to improve your plank time gradually

                              1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                              2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                              3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                              Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                              Who Should Be Cautious Doing The Plank?

                              You need to be cautious doing Planking exercises if any of these risks apply to you:

                              • Prolapse
                              • After prolapse surgery
                              • Pelvic pain conditions
                              • Weak or poorly functioning pelvic floor muscles
                              • Previous childbirth
                              • Overweight

                              Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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