7 Easy Stretches to Fix Tight Shoulders

Estimated Reading Time: 4 minutes read

Ah, the joys of aging. As we gracefully embrace our golden years, we may find ourselves reminiscing about the times when we could sit for hours without a hint of discomfort. 

Unfortunately, those days are in the rearview mirror, but worry not, my fellow eternally young-at-heart friends! With age comes wisdom, and with wisdom comes the knowledge that there are ways to combat the tight shoulders that often accompany our daily lives.

Whether you’re hunched over a computer or lugging around heavy bags, your shoulders can feel the strain. Add in the fact that stress can make your upper back and shoulders round forward into a slouch, and it’s no wonder our shoulders often feel tight and achy.

But fear not! We’ve got your back (and shoulders) with seven easy stretches designed to alleviate tension, improve mobility, and even reduce the risk of muscle and joint injuries.

These seven stretches, perfect for people of all ages (because, let’s be honest, age is just a number), have been carefully selected to target your shoulders and the surrounding muscles, such as those in your chest and upper back, which can all contribute to shoulder tension.

So without further ado, let’s get into the stretches that will help you say goodbye to tight shoulders and regain some youthful flexibility:

1. Bicep Stretch Using a Wall

• Stand next to a wall, with your affected arm closest to it.
• Extend your arm behind you and place your palm flat against the wall.
• Slowly rotate your body away from the wall until you feel a gentle stretch in your bicep.
• Hold this position for 30 seconds.
• Release and repeat the stretch 2 more times for a total of 3 repetitions.

2. Wall Craw

• Stand facing a wall and place your hands on the wall at shoulder height.
• Slowly crawl your fingers up the wall, keeping your elbows close to your sides.
• Hold for 5 seconds and repeat 10 times.

3. Stretch The Pecs-Doorway

4. Doorway Stretch

‌5. Cross-Arm Stretch

6. Upper Trap Stretch

• Begin in an upright position, either sitting or standing.
• Stretch one side of the neck at a time.
• If you plan to stretch the left upper trapezius muscle, bend your head to the right.
• Place your right hand on the left side of the head to give a gentle overpressure into the stretch.
• Hold the stretch for at least 30 seconds.
• Slowly release the pressure and return to your starting position.
• Repeat the stretch on both sides for 3 sets.

7. Open Book Stretch

• Begin laying on one side (you can lay on your bed, couch or the floor). Make sure to have pillow support for a neutral neck position. The legs can be relaxed in whatever position is most comfortable.
• Reach the top arm forward, then slowly begin moving it toward the ceiling. Have the head follow this motion.
• Once the arm is pointing towards the ceiling, the rest of the spine should rotate and follow the arm as it continues to move and stretch behind you.
• Only rotate as far as the spine is comfortable with.
• Hold for 5 seconds, then return to your starting position.
• Repeat for 3 repetitions, then perform on the opposite side.

Conclusion

By incorporating these stretches into your daily routine, you’ll loosen up those stubborn tight shoulders and take a proactive approach to prevent shoulder pain and tightness in the future.

Be sure to maintain good posture, especially during long periods at a desk, and make your work environment as ergonomic as possible to reduce the strain on your shoulders.

So, my eternally young-at-heart friends, let’s raise a glass (perhaps more appropriately, a cup of tea) to stay flexible and keep our shoulders happy and healthy. Embrace these stretches and enjoy the newfound freedom in your upper body!