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Loosen Tight Shoulders in Just 4-Minutes

 If like me, you tend to spend the majority of your day sitting down, be it at your desk, in the car, or on the couch, you may likely experience a soreness in the neck, chest, back and especially in the shoulders, which tend to stiffen up and droop in. But the following four simple stretches will help remedy your slouched posture and tight shoulders.

 

Do this: Hold each stretch for 30 seconds. The simple routine will only set you back 4 minutes. Do the stretches once a day, most days of the week.

 
1. Chest and shoulder opener
shoulders
With both hands, hold onto a towel or a rope behind as illustrated in the image above. Drop your shoulders down and back as you gently lift your arms and spread your chest wide.
2. Lateral stretch
shoulders
Take your arms over your head, holding a towel or a rope between your hands. Keep your arms slightly wider than shoulder-width apart. Lean slightly to one side, breathe deeply, spending approximately 10 seconds per breath cycle for a total of 30 seconds. Return to the starting position and repeat on the other side. This exercise is great for both your shoulders and obliques.
 
3. Standing cat stretch
shoulders
This exercise uses your body weight only. Lean forward, gripping your inner thighs, hooking your hands around your legs. Round your back like an angry cat, pulling up against the resistance of the legs that are bracing you. Hold this stretch for 30 seconds.
4. Door grip stretches
shoulders

A: This stretch opens the chest and shoulders. Stand in a doorway and with one hand, grip the door frame slightly below shoulder height (as shown in the image). Keep your palm facing forward and hook your fingers around the frame. Pivot your body away from the doorway until you feel a gentle stretch in the chest and shoulder. Breathe deeply while holding for 30 seconds.

B: This stretch opens the back and the shoulders. Keep the same grip you established in the previous stretch, but this time, pivot your body the other way - turning in, toward the doorway (as shown in the second image). Shift your body slightly out until you feel a gentle stretch in the upper back and shoulder. Breathe deeply and hold the stretch for 30 seconds.

Repeat both stretches on the other side.

Source

Photos: prevention.com,  Brook Benten

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