As someone who prioritizes daily activities, it has been a challenge to keep my body ache-free for the past two years working remotely as a writer. My shoulders are the biggest problem as a typist who is constantly hunched over. You can see why? To ease the stiffness, I’m trying to incorporate shoulder stretches into my daily routine.
“Working with poor posture at a desk puts stress on the neck and shoulder joint,” explains Sabrina M. StricklandDr. Michael J. Ackerman, an orthopedic surgeon, and sports medicine doctor at The Hospital for Special Surgery in New York City. “These types of [people] need to do core strengthening and stretching throughout the day.”
Okay, the strengthening part I’ve got covered. However, stretching has never been my favorite activity. I attribute this disdain to boredom. But as a desk worker in her early thirties, who wants to stay strong and active through the decades, I’ve come to accept that stretching can, and should, be part of my daily routine.
Of course, shoulder pain doesn’t always stem from inactivity. Dr. Strickland notes that athletes—particularly those who throw or swing items, like baseballs or tennis rackets—are most prone to tightness and pain. Cross-training, which means choosing multiple exercise modalities, is key to alleviating shoulder pains. Yoga, strength training, and yoga are all good options. However, it is important to include shoulder stretches in your daily routine. “[Shoulder stretching] can help make up for deficits caused by injury, overuse, or poor mechanics,” Dr. Strickland says.
Is there a situation where you shouldn’t be stretching your shoulder? “If you have a history of shoulder instability, you shouldn’t be stretching your shoulders.” What this means: If you’ve torn ligaments in your shoulder area, or have injured the socket in any way, you should probably steer clear of these stretches.
Holly Roser, CPT says that static stretching before exercising can lead to injury. Instead, dynamic stretching should be done if your shoulders are tight prior to a workout. “Arm circles, rolling your shoulders forward and backwards slowly, reaching your arms over your head slowly and squeezing your shoulder blades together, and bringing your hands together and apart are great examples of dynamic shoulder stretching,” she says.
Roser and Dr. Strickland share their favorite shoulder stretches that can help you get rid of hours of sitting. You can either do the entire series or just a few for a good upper-body stretch.).
1. Wall Hand Walks
How to:Keep your left foot about a foot away from any wall or sturdy object and face forward. Your right foot should be approximately one-two feet behind you. Keep your left foot planted. Place your left hand on the object or wall in front of your body and start to lean forward. Keep your core engaged and your back flat. Slowly move your hand up the object or wall, stopping briefly for each replacement. When your upper arm reaches your ears, stop. Ten seconds of stretching is all it takes. Repeat for two rounds on each side.
2. Across-the-Chest Arm Stretch
How to:With your feet in front, stand with your shoulders apart. Keep your left arm straight and extend it straight across your chest. Pull the left arm into your body using your right forearm. Continue to pull the left hand into your body for approximately 10 to fifteen seconds. Repeat the exercise on the other side, for two rounds.
3. Behind-the-Head Towel Stretch
How to:Grab a small towel and a stretch band. Standing with your feet shoulder-width apart, place your hands on the floor. Reach up with one hand and hold the towel or band. Let the towel or band drape behind you. Reach for the bottom with the other hand. You can pull the item in either direction using both your hands, keeping the core intact. For approximately 10 to 15 seconds, hold the item. Repeat for 2 rounds on each side.
4. Doorway chest opener
How to:Standing about one foot from a doorway, or a sturdy pole (ask your partner for a squat rack).Stand with your feet in front and your shoulders apart. Your hand should be positioned so that your palm is in line with the doorway. Grabbing onto the object and holding firm, keep your feet facing forward as you *gently* twist your torso away from the item. Continue to lean away from the object for 10-15 seconds. Repeat the process for the other side, for two rounds.
5. Lower-Back Push
How to:Stand with your feet together, your arms at your sides. Place your right palm slightly to the right of your right shoulder. Your shoulders will open up as you press down on your back. Keep your core engaged throughout. For approximately 10 to 15 seconds, hold the position. Repeat for 2 rounds on each side.
6. Hands-Behind-Head Stretch
How to: With your feet hip-width apart, keep your palms in front of your head. Keep your core engaged by pushing your elbows back as much as you can. For approximately 10 to 15 seconds, hold. Repeat the process twice more
7. Child’s Pose
How to:Start on your hands and knees. As you sit back, push your knees slightly more than hip-width apart. Extend your fingertips forward, keeping your fingers splayed. Keep your fingers pointing forward, but keep your hips sunk backwards. For 15 to 20 seconds, continue to allow your hips to sink into the stretch. Repeat this twice.
8. Thread the Needle
How to: From child’s pose, bring your left arm directly underneath you, reaching toward the right side of your body. Bring your left ear toward the ground (although it’s perfectly fine if it doesn’t touch!). Continue to lower your hips throughout the motion. Keep this motion going for approximately 10 to15 seconds. Repeat for 2 rounds on each side.
9. Dowel or Broom Stretch
How to:Grab a broom or dowel. Standing with your feet shoulder-width apart, face forward, place the item behind you. Tension is required to grasp the item securely. Keep your gaze neutral. For approximately 15 to 20 seconds, hold the position. Repeat the process twice more
10. Lying overhead Stretch
How to:Place your legs straight on the ground. Keep your feet together. Your core should be engaged. Now, raise your arms up to the sky, keeping your arms straight. Keep your back flat on the ground. Your palms should face slightly inwards. Next, reach back as far you can and pause. Repeat the process 10 times.
11. Back Row Stretch
How to: Your core should be engaged as you stand with your feet hip width apart. Both arms should be bent at 90 degrees, with palms facing inward. As you control your movements, imagine pinching your shoulders together and drawing one elbow behind you. Once you’ve reached a stopping point and cannot pull any further, pause for 15 to 20 seconds. Repeat this process two times.
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Source: Women’s Health Mag