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No Equipment Shoulder Stretches For Improved Mobility

Madhura Mohan

Posted on February 02 2021

I

know how it feels when go home after long hours of doing a desk job at your office and your toddler at home demands you to lift him, you lift him but you put him down immediately! It feels like you almost lost the supermom or super dad status. Is the energy lacking in you? that’s pretty understandable, but this could be due to other reasons. Now, you’ll say, yeah because of sitting hunched over the table, or due to commuting, you actually should also blame your tight arms and stiff shoulders…I’ll appreciate you if you didn’t complain about your toddler to be heavy weighted…Lol

Shoulder tension, stiff, tight shoulders are one of the common complaints among people today, especially true among those who spend extended amounts of time slumped at a desk.

Your shoulders are one of the most mobile joints in your body and is must to make sure you take good care not to limit its range of motion. These simple, fast and easy 6 stretches that I’ve come to tell you all today will help decrease shoulder tightness, and pain in your shoulders…Here we go…

 

OVERHEAD SHOULDER STRETCH

  • Sit tall with feet on the ground (you can do this standing or by sitting on a chair too).

  • Interlace your fingers and bring your arms towards your chest with palms facing back.

  • Now, turn your palm outwards and lift your arms overhead, keeping your arms and elbows straight.

  • Elongate your spine as you move your arms up and feel the stretch in your ribcage and arms.

  • Hold the position for a count of 10, return your arms to the starting position and repeat.

How do you benefit? -> Overhead shoulder stretch is a great way to improve blood flow through your shoulders and neck, improve posture and release stiffness in shoulders.

 

ARM SWINGS SHOULDER STRETCH

  • Stand up straight with your feet shoulder width apart, your back straight and your arms stretched horizontally to the sides.

  • Cross your arms at the front, swing in with steady and fluid motion.

  • Repeat this back and forth movement for a count of 20.

How do you benefit? -> Arm swings shoulder stretch is a dynamic stretching exercise that works your muscles in upper body. It gives great cardio boost and increases your shoulder flexibility.

 

SHOULDER SHRUGS

 

  • Stand straight keeping your feet neutral and arms at your sides.

  • Now, lift your shoulders up slowly, as high as you can as though you are attempting to touch your ears.

  • Once you bring your shoulders up as high as possible, hold the position for 3 seconds and contract your traps.

  • Slowly lower your shoulders down to bring them to the starting neutral position. Repeat the same for 20 reps.

  • Shoulder shrugs are normally done with dumbells or barbells, but no weights are needed for this variation, hence even older individuals can try this without a hassle.

How do you benefit? ->This exercise develops the trapezius muscles which run from the back of your neck down extending over the shoulders all the way to the middle of the back. It tones and strengthens your shoulder muscles.

 

TRICEP SHOULDER STRETCH

  • Stand erect with your feet shoulder width apart and your arms extended down by your sides.

  • Raise your right arm overhead and bend it backward so that your hand touches the middle of your back.

  • Now, use your left arm and grasp your right elbow, gently pulling on your arms to stretch the tricep.

  • Hold for 10-20 seconds.

  • Repeat on the other side.

How do you benefit? ->This exercise improves shoulder flexibility, lengthen muscles and increases range of motion. It also helps prevent muscle tightening, boost circulation, all while using no equipment.

 

CROSS ARM SHOULDER STRETCH

  • Stand straight with your feet slightly less than shoulder width apart.

  • Bring your right arm across your body at about chest height.

  • Support your right arm with the left hand by placing your left hand on the right arm elbow.

  • Gently pull your right arm towards your body to feel the stretch.

  • Hold this position for up to 20 seconds.

  • Repeat on the other side.

How do you benefit? ->This exercise reduces tension in shoulders, improves circulation in shoulder joints and muscles.

 

BACKSIDE SHOULDER STRETCH

  • Stand straight with your feet hip width apart, your back straight and your arms by your sides.

  • Reach both hands behind your backside, with fingers of your hand clasped.

  • Hold for 20 seconds.

  • If you want to aim for better flexibility, try to straighten your arms and slowly lift your hands away from your back.

How do you benefit? ->This exercise stretches your shoulder and chest muscles, making them flexible and improving your posture.

While stress can make your muscles tense up, stretching can release the stress and relax your muscles, making them flexible…

Don’t miss out the chance to be a super dad or super mom to your toddler because of stiff shoulder…

 

Also read: Stretching Exercises For Improved Flexibility

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