As you sit at your desk, working on your computer, you feel a sharp stabbing pain between your shoulder blades. Ouch!
Maybe your posture isn’t as good as you thought it was. You realize you’re hunched over your keyboard. A good shoulder stretch would feel great right now!
You could have shoulder tension if you have pain or stiffness in your neck, shoulders, and upper back.
Causes of Shoulder Tension
Poor posture while sitting isn’t the only reason people experience shoulder tension.
Engaging in repetitive movements can strain the shoulder muscles and cause tension. Repetition can happen during work, such as lifting heavy objects. Performing certain sports activities over and over can also cause tension.
Emotional stress and anxiety often manifest as physical tension, including in the shoulders. Long-term stress can produce muscle tightness and discomfort.
A previous injury and incorrect sleeping positions are other causes of sore and tight shoulders.
Stretches for Shoulder Tension
Gentle stretching can reduce shoulder tension and increase flexibility.
Here are some stretches you can do to ease shoulder tension.
Shoulder Rolls
Stand or sit with your back straight. Slowly roll your shoulders forward in a circular motion, then reverse the direction. Perform 10-15 rolls in each direction to release tension in the shoulder muscles.
Chest Stretch
Stand near a doorway and place your forearm against the doorframe, with your elbow bent at a 90-degree angle. Gently lean forward, feeling a stretch in the front of your shoulder and chest. Hold for 20-30 seconds on each side.
Cross-Body Arm Stretch
Extend one arm across your chest, using your opposite hand to pull the arm gently closer to your body. Feel the stretch in the back of your shoulder and hold for 20-30 seconds. Repeat on the other side.
Overhead Shoulder Stretch
Raise one arm straight overhead and bend the elbow so that your hand reaches toward the opposite shoulder blade. Use your other hand to push the elbow further back gently. You should feel a stretch along the back of your shoulder. Hold for 20-30 seconds and repeat on the other side.
Child’s Pose
Begin on your hands and knees, then sit back on your heels while stretching your arms forward. Allow your forehead to rest on the floor and feel the stretch in your shoulders, upper back, and arms. Breathe deeply and hold for 30-60 seconds.
Perform all these stretches gently. Keep stretches within a comfortable range of motion. Avoid any movements or positions that cause pain or discomfort.
Physical Therapy Relieves Shoulder Tension
If shoulder tension limits your daily activities or is a source of nagging pain, physical therapy can help. Our approach at Kinetic Physical Therapy treats shoulder tension at its source and promotes long-term relief.
We employ a variety of methods to help.
Specific strengthening exercises target the muscles around the shoulder joint. These may include resistance training, bodyweight exercises, and resistance band workouts.
We will guide you through appropriate gentle stretches you can do at home. And advise you on their frequency and intensity.
We will evaluate your posture. Then we guide you on maintaining proper alignment throughout daily activities. We can also recommend strategies to improve ergonomics at workstations.
We Can Help
Incorporating our methods of strengthening exercises and stretches into your daily routine can help. We have the expertise to guide you toward long-term relief from shoulder tension.
To alleviate your shoulder tension, please make an appointment request today!
