Correct tight shoulders with these 13 stretches

Looking for stretches to relieve tight shoulders ? Whether the strain on your shoulders is from sitting at a desk all day, exercising vigorously, or from your daily activities (like too many texting), these simple movements will relax stiff, tense shoulders.

Even if you don’t have a full-time desk job, you may spend most of your days sitting, carrying heavy objects, texting, watching TV, or on the computer for hours. All of these are part of modern life, and they can all lead to shoulder pain.

3 stretches to correct tight shoulders

Although we can’t always avoid shoulder pain , there are many simple ways to treat and relieve your muscles. Here are 13 shoulder stretches you can use to create length, relief, and increased mobility in your shoulders. These movements will also help improve your posture, something we all need.

You can do these stretches anywhere, you just need a couple of yoga blocks or a foam roller to get started.

Lying butterfly position

1. Place one mid-height block running vertically between your shoulder blades and the other low-rise block running horizontally to support your head and neck.
2. Touch lightly behind your head with the tips of your fingers.
3. Spread your elbows as wide as possible (ideally resting them on the ground).
4. Hold this stretch for 5 breaths.

Tip: If this stretch is too intense, you can place the first block flat (at the lowest height) or just do this stretch lying on the floor without the blocks.

Butterfly position with open arms

1. In the same position as the stretch above, place the back of your hands on the floor with your elbows bent at 90-degree angles, like a goal post shape.
2. Relax while allowing your shoulders and chest to stretch.
3. Hold this position for 5 breaths.

Lateral shoulder stretch for hardened shoulders

1. In the same position as before, put both arms straight, one above your head and the other at your hips.
2. Hold each of them for about 2 breaths before switching.
3. Keep switching sides to stretch each side 3 times.

Twisting fist stretch

1. In the same block position as above, place the back of your hands on the ground at your sides.
2. Tuck your elbows into the block between your shoulder blades.
3. Make sure to keep your thumbs pressed against the floor and your wrists turning outward.
4. Hold this stretch for 5 breaths.

Overhead shoulder stretch

1. In the same position as above, reach your arms straight overhead and place your palms up.
2. Reach as high as you can.
3. Hold this stretch for 5 breaths.

Stretch elbows

1. Arrange the blocks so that they are both at the lowest height with about 6 inches between them.
2. Kneel on the ground in front of the blocks.
3. Place your elbows on each block and bring your palms together in a prayer position.
4. Lower your head into the space between the blocks and rest your hands in a prayer position behind your neck.
5. Press your chest toward the floor to intensify the stretch.
6. Hold this stretch for 5 breaths.

Stretch a single shoulder of an arm to relieve stiff shoulders

1. Stack the two blocks on top of each other.
2. Kneel in front of the blocks, far enough away that your hand can barely reach them.
3. Place one hand on the stacked blocks and the other on the ground for support.
4. Stretch your shoulder out and roll it toward your support arm.
5. Hold this stretch for 2 breaths on each side, switch sides to stretch each shoulder 3 times.

Standing shoulder stretch to correct strained shoulders

1. Stand with your feet hip-width apart.
2. Clasp your hands behind your back.
3. Press your knuckles into the ground as you lift your chest.
4. Keep your neck in a neutral position.
5. Roll your shoulders back and down.
6. Hold this stretch for 5 breaths.

Shoulder stretch with the wrist (high-medium-low angle)

1. Get into a comfortable kneeling position.
2. Straighten your right arm and make a fist.
3. With your left hand, grab your right wrist and pull it to the left; first up, then at a medium angle, then down.
4. Look in the opposite direction of the pull.
5. Hold each stretch for 2 breaths, complete each of the 3 angles on one side, and then switch sides. Repeat 2 times on each side.

Needle threading position

1. Start in a four position.
2. Pass your right arm through the center until you can rest your head and shoulders on the floor.
3. Raise your left hand with your fingertips and press down on the ground to increase rotation.
4. Hold this stretch for 5 breaths, then switch sides and repeat.

Puppy pose

1. Start in a four position.
2. Walk your hands forward as far as they can go without changing the position of your hips (just above the knees).
3. Lay your forehead on the ground.
4. Press your chest toward the floor to intensify the stretch.
5. Hold this stretch for 5 breaths.

Triangle position to relieve tense shoulders

1. Begin in a forward fold position with your feet hip-width apart.
2. Walk with your hands until your body forms a triangle shape.
3. Plant your hands firmly on the ground and then lift your hips to stretch your shoulders.
4. Press your chest toward the ground to intensify the shoulder stretch.
5. Hold this stretch for 5 breaths.

Open shoulder stretch

1. Lie face down on the floor.
2. Reach your right hand on your chest below you with the palm of your hand facing down.
3. Use your left hand, resting on your fingertips to create space.
4. Rotate your chest toward the ground to intensify the stretch at the back of your shoulder.
5. Hold this stretch for 3 breaths, then switch sides and repeat.

Now that you’ve learned these stretches to fix and relieve tight shoulders, it’s just a matter of remembering to use them.

It is recommended to follow these stretches at least once a week to keep your posture correct and your shoulders loose and pain-free.

The best strategy to make sure this happens is to incorporate it into your routine. For most people, adding it first thing in the morning is the best way to make sure it’s not left out.

So, try adding this shoulder stretch practice to your weekly routine once a week, first thing in the morning.