How to Relieve Shoulder Pain Fast – 9 Easy Shoulder Stretches To Fix A Tight Shoulder

A tight shoulder is caused by:

Carrying your backpack on one shoulder without regular or frequent exchange or you’re used to holding your phone to your ears with your shoulder
Sitting all day long at the computer with your head and neck stretched a bit forward
Stress: Stress can make your rib cage to drop a bit. Stress affects your shoulder and upper back.
Bad sleeping position
Injuries

A tight shoulder can cause you a level of pain and discomfort, back pain, stiff neck, tension headache, and also limit your motion if not checked.

Nine Easy Shoulder Stretches to Fix a Tight Shoulder

Stretch 1: Raising Your Shoulder

In a standing or sitting position with a straight posture, and your arms by your side, lift your shoulders slowly towards your ears
Hold for five seconds before dropping your shoulder down slowly
Repeat this exercise five times

This exercise is an excellent remedy for a tight shoulder if you sit at the computer for long periods, usually 8 hours or more.

Incline your head toward the right shoulder
Roll down your head slowly bringing your chin to your chest as close as it can get without straining
Roll your head from left to right and back to left
Repeat this move five times
Note: your head should go in the forward direction and sideways not backward.

Place your two palms on the wall
Walk back (without getting your hands off the wall) until your arms are straight and your body is in a bowing position
Don’t push the walls and don’t raise your arms too high
Remain in this position for three minutes.

In a standing position with hips spread apart
Bend forward head facing the ground
Place your right hand on a table
Your left arm should be dangling down
Swing your left arm in a clockwise circular motion in a gentle manner for 45 seconds
Repeat the same action in step 5 above but in an anticlockwise direction for 45 seconds
Change position and swing your right arm in both clockwise and anticlockwise direction for 45 seconds each.

In a straight standing position with the distance between your feet more extensive than the distance between your hips
Interlock your hands behind your back while your chest is open
In a bending position, raise your interlocked hands from your back towards your head with your head hanging down facing the floor
Remain in that position for 1 minute

Rest your back against the wall standing in a straight posture
Let your palms rest at both sides of your hips facing out
Raise your arms slowly to the same line with your shoulder forming a ‘T’ while your palms are facing downward
Continue raising your arm to a ‘Y’ shape with both palms facing each other
Keep raising your arms till they get directly above your head, palms touching in ‘I’ shape with your shoulder blade resting against the wall
Repeat this motion ten times.

ead Also: 9 Easy Yoga Poses to Relieve Hip Pain

Stand in a straight posture with feet apart, (do not lean against a wall)
Stretch out your arms to form a ‘T’ while breathing in
Swing both arms towards each other with the right arm crossing right under the left arm without bending your arms (you should breathe out while doing this)
Swing back your arms to ‘T’ position. This squeezes your shoulder blades
Swing back again but with the left crossing under the right arm
Repeat this exercise 10 times

This pose helps stretch out your shoulder muscles

Kneel on the mat with both big toes facing down and touching each other
spread your knees apart
Sit up straight with your butts sitting on your heels
Breathe in deeply and raise your arms above your head
Breathe out, bow forward with your arms stretched towards the floor
Your palms should be resting on the floor flat down
Let your elbows rest on the ground
Sit back resting your butts on your heels while your head is bent towards the floor
Breathe in deeply, feel the stretch in your shoulder muscles
Remain in this position for the next 1 minutes