Pain Relief for Tight Shoulders
Sitting at a desk for hours is physical torture. How can you get pain relief?
Try to get up, walk and stretch every 20 minutes or so. You might try setting the timer on your phone. Below are a few stretches to help you loosen up your tight shoulders. For more effective pain relief, it’s best to do them three times a day, but even once can make a real difference.
Are your shoulders creeping up toward your ears?
That’s a sure sign of stress. To relax your neck and shoulders try this simple stretch.
- Face a wall, standing with feet hip-width apart.
- Step your left foot forward, close to the wall.
- Place your right elbow on the wall at eye level, with your forearm parallel to the floor.
- Let your nose, then your body, lean toward the wall.
- Gently and slowly gaze over your left shoulder.
- Hold for six breaths, but stop if you feel discomfort.
- Repeat on the left side.
Feeling stiff from a marathon at the computer or too much driving?
Try the corner stretch to open your chest and upper back after long periods spent hunched over.
- Stand facing a corner with your feet hip width apart and parallel to one another.
Hint – Vary your distance from the wall, finding the spot that allows you to remain upright and relaxed, yet still opens your chest. You’re at the right distance when you find yourself naturally taking a deep, relaxed inhale.
- Inhale, then exhale while gently pulling in your stomach. Tuck your chin and bend your knees slightly.
- Place your forearms and palms on either wall at shoulder level. Inhale again, then exhale and lean toward the corner. This should feel good, if you feel pain, back off until you feel a comfortable stretch.
Hint- Keep your body in alignment, without bending your hips to perform the movement. Feel tempted to bend? Inch your feet closer to the wall.
- Hold for 30 seconds.
- Stick your bottom out as you ease out of the stretch. Don’t keep your body straight and try to press out of it like a push-up. That will defeat all of the hard work you just did!
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