Your shoulders may feel tight and stiff from more than just having incorrect posture or injuries. Such an unpleasant thing may happen as a result of stress, tension, and overuse. In these cases, some simple exercises can help to ease the problem.
We at zgrnews also feel tense in our shoulders after a hard day and would like to share some exercises with you that doctors recommend.
1. The chair exercise
- Stand behind the chair. Bend your back horizontally to the floor and place your right hand on the back of the chair so it can be straight.
- Your bodyweight should be supported by your right hand and your left arm should hang freely.
- Gently start moving your left arm in clockwise circular motions 10 times.
- Repeat the same exercise with your left hand.
- Finish the exercise with back and forth movements of your hand. It should be initiated with muscular force and you can even use a small dumbbell.
- The exercise shouldn’t cause any discomfort.
2. Thread the needle, pose 1
- Get down on all fours, on your knees. Your wrists should be directly under your shoulders and your knees under the hips. Point your fingertips to the top of the mat. Keep your knees hip-width apart.
- Take a breath, and while exhaling, slide your right arm underneath your left arm. Your palm should face the ceiling.
- The right shoulder should touch the floor. Now slowly put your right ear and cheek on the mat but don’t transfer your weight onto your head.
- The left elbow and hips should be lifted and the back relaxed.
- Stay in this position for up to one minute, then release by sliding back your right arm.
- Now repeat with the left hand.
3. Relaxation of the trapezius muscles
- Stand up straight.
- Bend your thumbs and place them under your trapezius muscles.
- The elbows should point up to the sides.
- Now deeply grasp the trapezius muscles with your fingers as it’s shown in the picture.
- Begin to slowly lower your elbows down without releasing the muscle.
- Now lift your elbows up.
- Repeat this exercise 2 to 3 times.
4. Finger walking
- Stand up straight facing a wall, three-quarters of an arm’s length away.
- Now touch the wall at waist level with your fingertips. Start slowly walking your fingers up the wall. Your elbow should be slightly bent. Raise your arm as far as you can. Work with your fingers but not with your shoulder muscles.
- Slowly lower the arm.
- Repeat this exercise 10 to 20 times a day.
READ MORE ABOUT : Why Parents in Cold Countries Let Their Children Take Naps Outdoors