Want relief from rigid shoulders? Try these Desk Stretches For Stiff And Sore Shoulders. These exercises help you relax and give you more flexibility too.
Stiffness, Soreness or Rigidity in the shoulders is a common issue faced by the people specifically for all those who are required to sit and wok for hours and hours all together on the computer system.
Another instances of stiffness in shoulders that are also the prime contributing factors of this stiffness in shoulders includes talking over the mobiles phones while keeping your phones underneath your face and shoulder or carrying heavy weighing machines in the gym and many more.
All these factors leads to stiffening of muscles that further tends to cause pressure on the back ultimately leading to back pain and neck pain.
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It has been observed that long working hours and sitting in improper postures on the desk are the prime reasons for the destruction of shoulder and neck tissues besides contributing to various other serious health ailments.
All what is suggested at this phase is to get optimal solutions of this severe and impending problems before it will get unmanaged.
The most vital thing that you can do immediately is to make significant alterations in the sedentary life style besides doing certain exercises and desk stretches that definitely goes a long way in completely eradicating the stiffness from your shoulders in the long run.
Today, we will emphasize on 6 such most critical desk stretches for exterminating stiffness from your shoulders.
Desk Stretches For Stiff And Sore Shoulders 2022
1. Upper Trapezius Stretch:
This one is the most familiar and excellent stretching exercise for your stiff shoulder. What you are required to do, so as to perform it efficiently is to sit comfortably on a chair and slant your head near the side touching your shoulders.
Now, outspread your arm and firmly hold the slanted side of your head with the palms of your hand. After a minute, you will definitely feel a jerk or stretchiness on your neck and shoulder. Remain in this position for about 2-3 minutes and then gradually return to your original posture.
Similarly perform the upper trapezius stretch exercise for the other side of your head. To get optimal results, try to perform this stretching exercise at least two-three times a day.
2. Neck Roll:
Neck roll is another most frequently done and effective stretching exercise for eradicating the stiffness of shoulders. Quite simple to perform rather and you can easily do it while sitting on your desk. For performing this exercise sit comfortably in a relaxed posture and bend your head towards one side of your shoulder.
Now, roll your neck slowly-slowly by moving the chin alongside the chest area and then moving it on other side in a circular manner.
In short, you are required to move or roll your neck from right to left and vice versa. For getting optimal results try to perform this stretching exercise at least 6-7 times a day.
3. Nose To Armpit Stretch:
This stretching exercise makes an imitation of the appearance as if you are smelling the armpits. For doing this exercise, sit comfortably on your desk make a firm revolution of your head towards one side of your shoulder.
Now, move your face towards the armpit, such that it makes an appearance as if you are smelling your armpit. Then, put your other hand on the head and keep on pressing the armpit with this and until you will feel a stretch on your shoulder. Remain in this posture for about 2-3 minutes and then gradually return to your original posture.
Similarly perform this stretching exercise for the other side of your head. To get optimal results, try to perform this stretching exercise at least two-three times a day.
4. Behind The Back Neck Stretch:
This is a standing stretch exercise, very beneficial for sore or stiff neck and will tend to cause a profound stretch on the sides of your neck. For doing this stretch, just get up of your desk and stand besides your desk. Now keep both your feet’s a bit apart and put both your hands alongside your body.
Move both your hands behind your back and hook them altogether. Now, firmly embrace the wrist of your one hand with the opposing hand and just put move your arms away from your body.
While doing so, you will definitely experience the sensation and stretchiness in your shoulder and neck. Remain in this posture for about a minute. Perform the similar back-neck stretch for the other side of your hand.
5. Chin Retractions:
It has been visualized that one of the prime reasons for shoulder sore or stiffness in shoulders is due to the static position of the neck for a long duration. In this case, chin retraction plays a major role, so as to eradicate this stiffness issue to a greater extent.
What you are required to do to perform this stretching exercise is to just pucker your chin hooked on the throat and move your chin in forward and backward directions.
Perform this stretching exercise at least 10-12 times a day and try to do it in recurrence manner and that too after every hour to get greater benefits from this exercise.
6. Shoulder Rolls Stretch:
What to say of this remarkable stretching exercise that goes a long way in eradicating stiffness from your shoulders besides offering you a sound relaxation and muscle toning.
Easy to do this stretching exercise, just requires you to either sit comfortably on your desk or stand besides your desk and begin rolling your shoulders in upward and downward directions in a clock-wise direction, just making a circular roll.
Perform this stretch in anti-clockwise direction as well. To get optimum results, perform this exercise at least 10-12 times a day.
How to get relief from shoulder pain from sitting at desk
There are a few things you can do to alleviate shoulder pain from sitting at a desk all day. First, make sure you’re sitting in a comfortable position. Try to adjust your chair so that it’s in an upright posture and your back is straight. You can also try using a standing desk or a chair with a built-in stand if sitting in one position for long periods of time is too uncomfortable.
If you find that sitting in the same position all day is causing your shoulder pain, try to take some breaks every hour or so. Get up and walk around for five minutes or go for a short jog. This will help stretch your muscles and relieve any tension on your shoulders.
In addition to these basic tips, you may also want to consult with a doctor about the best way to relieve your shoulder pain from sitting at a desk. They may recommend exercises or surgery. Either way, make sure to seek out professional assistance if your symptoms do not improve after trying these simple tips.
What are some physiotherapy exercises for shoulder pain
If you’re experiencing shoulder pain from sitting at a desk, there are a few things you can do to ease the pain.
- Change your position – If you’re sitting in the same position for long periods of time, switch up your position every few hours to help keep your shoulders and neck in a less-stressed position.
- Use a chair that supports your back – When possible, try to use a chair that supports your back instead of a standard office chair. This will help to reduce pressure on your shoulders and allow them to rest properly.
- Take breaks – If you can, take short breaks every few hours to move around and stretch your arms and legs. This will help reduce the amount of stress that’s being put on your shoulders and allow them to heal properly.
So, to conclude, we can say that don’t take the issue of stiffness in neck pain so lightly. Try to get hold of this issue in a significant manner unless it will become out of the bound and can cause serious health ailments.
Thus, it is a serious recommendation to perform all the above listed stretching exercises in a regular manner so as to eradicate the stiffness of your neck in the long run.
Hey there! I’m the CEO and Chief Editor of WomensOK. My aim with WomensOK is to make sure that any women in this world, regardless of their body type or color, is able to find solutions about health and wellness that’s best suited for them.
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