Top 10 stretches for shoulder tightness

Shoulder stretches can help relieve muscle tension, pain, and tightness in the neck and shoulders.

Stiff or tight shoulders can cause discomfort and limit a person's range of motion. If the tightness goes unchecked, it can lead to neck pain and cause tension headaches.

In this article, we describe 10 shoulder stretches and their benefits. We also discuss what causes shoulder tightness and how to prevent it.

1. Neck stretches

Neck stretches can help release tension at the top of the shoulders. To do a neck stretch:

Stand with the feet hip-width apart.

Let the arms hang down by the sides.

Look forward.

Tip the head to the right, trying to touch the right ear to the right shoulder.

Feel the stretch in the left side of the neck and shoulder.

Tip the head to the left, trying to touch the left ear to the left shoulder.

Feel the stretch in the right side of the neck and shoulder.Each time, hold the position for 10 seconds.

Repeat this three times on each side.

2. Shoulder rolls

Shoulder rolls are an easy way to stretch the shoulders. To do shoulder rolls:

Stand with the feet hip-width apart.

Let the arms hang down at the sides of the body.

Breathe in and lift the shoulders up toward the ears.

Move the shoulders back, squeezing the shoulder blades together.

Exhale and drop the shoulders back.

Move the elbows forward, feeling the stretch at the back of the shoulders.

Repeat this 10 times.

3. Pendulum stretch

The pendulum is a gentle way to increase movement in the shoulder using the force of gravity. To do this stretch:

Stand with the feet hip-width apart.

Lean forward and look at the ground.

Place the right hand on a table or chair for support.

Let the left arm hang down.

Swing the left arm gently in small circular motions, letting gravity do most of the work.

Continue for 30 seconds to 1 minute.

Change the direction of the motion.

Repeat this, using the other arm.

4. Cross-body arm swings

Arm swings help warm up the shoulder joint and increase movement. To do cross-body arm swings:

Stand with the feet hip-width apart.

Inhale and lift the arms out to the sides, squeezing the shoulder blades together.

Exhale and gently bring the arms in toward each other.

Cross the right arm under the left, keeping both arms straight.

Inhale and swing the arms back out to the sides, squeezing the shoulder blades together.

Exhale, and gently swing the arms in toward each other again.

This time, cross the left arm under the right, keeping both arms straight.

Repeat this 10 times.

5. Cross-body shoulder stretch

The cross-body shoulder stretch helps extend the back of the shoulder. To do this stretch:

Stand with the feet hip-width apart.

Stretch the right arm out straight.

Bring the right arm across the body, so that the hand points to the floor on the other side of the left leg.

Bend the left arm at the elbow.

Hook the left forearm under the right arm, supporting the right arm above the elbow.

Use the left forearm to pull the right arm further in and across the body, stretching the back of the right shoulder.

Hold this for 20 seconds, then repeat the stretch on the other side.

Source: Medical News Today