Contents:
- Medical Video: Physio Neck Exercises Stretch & Relieve Routine
- Causes of stiff shoulders
- Do this stretch to overcome stiff shoulders
- 1. Shrugging shoulders
- 2. Turn the shoulders
- 3. Neck movement to the right and left
- 4. Relaxing the chin and neck muscles
- 5. Stretch your arms
- 6. Lifting both hands up
- 7. Fist both hands up
- 8. Pull your hands behind your back
Medical Video: Physio Neck Exercises Stretch & Relieve Routine
Have you ever felt your shoulders tight and stiff? Maybe for some people who have experienced it. Stiff shoulders often interfere with your daily activities, because they are uncomfortable. There are many things that can cause this condition. What is it and how to overcome it? Check out the answer here.
Causes of stiff shoulders
Tight shoulders can be caused by several factors, including age. Many movements that you do in your daily life cause you to bend forward.
Stiff shoulders can cause pain or stiffness in the neck, back, and upper body. This can also affect your daily activities. Your shoulder may feel tight and stiff due to stress, tension, and injury.
Stiff shoulders can also be caused by sitting for a long time, wrong sleeping position, and too often used as for carrying a heavy bag.
Muscle weakness and poor posture can also cause stiff shoulders. In some cases, muscle tension may also be a result of chronic injury or stress, or other conditions, such as arthritis, gout, lupus, and Lyme disease.
Do this stretch to overcome stiff shoulders
You can overcome stiff shoulders by stretching to relax tight muscles. Stretching your shoulders regularly to loosen and strengthen muscles, it needs to be done. Removing tension in your body can improve your overall health.
This stretch can help increase flexibility, extend your range of motion, and prevent injury. Here are some stretches that you can try at home.
1. Shrugging shoulders
You can do this movement while standing or sitting, and with your arms next to your back straight down. Then lift your shoulders close to the ear, and hold for a few seconds. Then lower your shoulders again. Repeat this movement five times.
2. Turn the shoulders
This movement can be done while standing or sitting. Turn your shoulders up, back and down, doing this movement ten times. Then, turn your shoulder in the opposite direction, ten times.
3. Neck movement to the right and left
You can do this movement while sitting or standing but make sure the spine is straight upright. Tilt your head to your right shoulder, as far as you can without lifting your left shoulder. Modify the movement by gently pulling your head with your right hand, and hold it for 30 seconds. Repeat this movement on the left shoulder.
4. Relaxing the chin and neck muscles
Align your head, neck and spine when standing or sitting. Relax your shoulder, then push and pull your shoulder. Repeat this movement ten times.
5. Stretch your arms
Lift your left arm forward, parallel to your chest. Use your right hand to hold your left arm so that your shoulder is raised. Hold this movement for 30 seconds. Then repeat on the opposite arm.
6. Lifting both hands up
Stand straight with your arms at your sides and your palms facing your body. swing your arms forward by lifting your arms as high as possible without shrugging your shoulders. Lower your arms down, and hold your body upright. Do this movement for one minute.
7. Fist both hands up
Fist your hand like a fist, and lift it to the front of your hips. Then raise your hands up so that your hands are united above, while breathing. Then lower it back to its original position while exhaling. Repeat this movement ten times.
8. Pull your hands behind your back
Stand with feet wider than the hips, and face forward. Combine your hands behind your back and lean your chest. Lower your body down so that your head approaches the floor, raising your arms up. Let your head hang and tuck your chin slightly against your chest. Hold this movement for up to 1 minute.
