Mobility advisor suggests quick posture adjustment to alleviate shoulder stress within a minute
Shoulder tension is a common issue that affects many individuals, often caused by a combination of physical and lifestyle factors. According to chartered physiotherapist and biomechanist, Sherry Bingham, shoulder tension is often the result of stress, prolonged poor posture, or imbalances in the muscles. To combat this, Bingham suggests incorporating targeted exercises into one's routine to support the strain on the body in everyday life.
One such exercise is the platysma stretch, which helps reduce tension and improve flexibility in the front of the neck. To perform this stretch, kneel or stand with hands firmly placed on the sternum, look up to the sky with the mouth closed, and feel a stretch down the front of the neck.
Bingham also recommends the doorway stretch to open up the chest and counteract poor posture. To execute this stretch, stand in an open doorway, raise hands to the sides of the doorframe, bend elbows, step forward, and create a stretch in the shoulders. Another useful stretch is the chest stretch, where you interlock your fingers behind your back, fully extend your arms, and pull your shoulder blades together.
Repetitive overhead activities, weak shoulder muscles, and poor posture are other common causes of shoulder tension. To alleviate this, targeted strengthening and stretching exercises can be beneficial. Physical therapy exercises that strengthen weak muscles and stretch tense muscles can reduce spasms and tension. These exercises can be guided by a physical therapist or done through home programs.
Engaging in gentle movements during work breaks, such as yoga poses specifically targeting neck and shoulder muscles, can boost blood flow and release muscle tension, improving flexibility and relieving tightness. Heat therapy, like applying hot pads or taking warm showers, promotes blood flow to tense muscle tissues, helping to reduce tension and spasms.
Postural correction and stress management techniques are also crucial in preventing and alleviating shoulder tension. Improving posture and ergonomics reduces undue stress on shoulder muscles and tendons, while relaxation methods, breathing exercises, and mindfulness can help manage stress and relieve shoulder tightness.
Examples of useful exercises include neck stretches, shoulder blade squeezes, rotator cuff strengthening, and gentle yoga poses for shoulders and neck. Ruben De Monte, a mobility coach and former professional ballet dancer, recommends a stretching routine to relieve tension caused by slouching.
In addition to these exercises, further stretches and routines are available to address stiffness in other parts of the body. If you're experiencing shoulder tension, consider incorporating these exercises into your daily routine to promote better posture, reduce stress, and alleviate tension, ultimately improving your overall comfort and well-being.
- To support and alleviate shoulder tension, incorporating targeted fitness-and-exercise routines like the platysma stretch, doorway stretch, chest stretch, neck stretches, shoulder blade squeezes, and rotator cuff strengthening can be beneficial. These exercises can improve flexibility, reduce tension, and counteract the effects of poor posture and stress.
- Science and wellness advocates, such as Sherry Bingham and Ruben De Monte, suggest that physical therapy exercises, yoga poses for neck and shoulder muscles, and heat therapy can also help relieve shoulder tension. By focusing on strengthening weak muscles and stretching tight muscles, spasms and tension can be reduced, leading to improved mental-health and health-and-wellness.
- In the workplace, workplace-wellness initiatives could incorporate gentle exercises and stretches to combat the effects of prolonged poor posture. Yoga poses targeting neck and shoulder muscles, for example, can boost blood flow and release muscle tension during work breaks, promoting better workplace-wellness and work-life balance.
- Regularly incorporating these exercises into your daily routine can improve overall flexibility, reduce stress, and alleviate tension, leading to improved mental-health and a better quality of life. By prioritizing wellness and fitness-and-exercise, individuals can promote better posture, reduce the risk of injury, and ultimately achieve greater comfort and well-being.
