Shoulders are one of the most difficult joints in the body to stretch and loosen, especially if you’ve been sitting at a desk your whole life.   Shoulders tend to go through tight restrictions as a result of repetitive use.  A bracing position, such as sitting at a desk or in a car, can cause your shoulder muscles to be overstretched, leading to chronic pain and stiffness.  Fortunately, there are plenty of simple stretches and exercises you can do to ease the pain and tension of your shoulders.

The shoulders connect from the neck to the upper arms and act as a pivot point for upper body movements. It’s an essential body part for everyday tasks and one that often gets overlooked by most people. Although it’s not as essential as your hips, knees, and pelvis, it’s still an important component of your overall health.

What are the shoulder muscles?

The shoulder muscles are the rotator cuff and scapular stabilizers. The rotator cuff consists of four tendons that support the head of your arm bone (the humerus). The scapular stabilizers are three or four muscles that attach to the bones around your shoulder blade (scapula).

The shoulder joint is a ball and socket joint, which means it’s covered by a hard shell called the glenohumeral joint.

The two collarbones meet in front of the shoulder joints, which stabilize them from side to side. This shape allows for greater movement compared to other joints in your body.

How do the shoulder muscles function?

The shoulder muscles support and stabilize the joint and allow you to move your arms and head easily. They also help with arm cycling, rotational movements, and lifting heavy objects. Shoulder pain can be caused by a number of factors:

◦ Carpal tunnel syndrome- This is the compression of the median nerve in the carpal tunnel at the wrist. It’s a common condition that is often caused by repetitive tasks, like typing or folding laundry.

◦ Rotator cuff tear- Tears are often caused by overuse or injury, but they can also be hereditary. A rotator cuff tear will usually cause pain on one or both sides of the shoulder and may require surgery to repair it.

◦ Frozen shoulder- This condition causes stiffness or ice-like pain throughout the affected shoulder. It’s often related to arthritis in other joints in your body, so make sure to take good care of your shoulders as well as your hips, knees, and pelvis!

Along with these conditions, there are many other reasons why people experience inflammation in their shoulders that may not require immediate attention from a doctor. Stretching exercises like those we listed above can offer relief for mild cases of inflammation that are not severe enough for medical attention.

What are the common problems with the shoulders?

One of the most common problems with the shoulders is pain and tension. The repetitive use of this joint can lead to pain and stiffness that builds up over time. In fact, some people may even experience arthritic changes in their shoulder joints from a lack of movement.

Another common problem is weak muscles blaze, which can make daily tasks difficult and painful. Sometimes people may even experience an injury from overstraining or pulling on the joint too much.

Exercises for Shoulders:

You don't want to put your whole body through rigorous exercises such as pull-ups and push-ups when you’re dealing with a shoulder issue that could be exacerbated by excessive exertion.  Instead, try these easy stretches for shoulders:

1) Arm circles: Loop one arm behind your back while stretching the other arm out in front of you. Then slowly rotate your arms in clockwise circles until you feel tension release from the stretched arm. Repeat for 2 minutes before moving on to the next stretch.

Simple, easy stretches to relieve shoulder pain

If you feel pain in your shoulders, try these simple and easy stretches to relieve the tension.

-Shrug

This stretch requires a bit of coordination and effort, but it will release tension in your upper back.

-Stand with your feet parallel and shoulder-width apart

-Lift your right arm up at an angle in front of you and keep your right elbow pointing at the ceiling

-Press both hands together behind your back, as if you were praying

-Slightly bend your body forward until you feel a mild stretch on the side of the shoulder that is being stretched

-Hold for about 30 seconds

Tips for a better-quality day

Here are a few tips for keeping your shoulders healthy.

- Make sure you stretch before and after each Musclesblaze workout session.

- When you’re sitting at a desk all day, be sure to move your shoulders up and down and side to side every hour or so. This will help loosen tight muscles and prevent injury.

- Avoid sitting directly in front of the computer monitor so that you don’t tighten your neck muscles by looking straight ahead for extended periods of time.

Conclusion

Pain in the shoulders is one of the most common complaints people have. However, a lot of people don't know how to relieve pain in the shoulders without surgery, which simply isn't an option for everybody. Fortunately, there are a few easy stretches that can help with shoulder pain. The following guide to shoulder stretches are easy exercises that anyone can do, anywhere.