Your shoulders may feel tight and stiff from more than just having incorrect posture or injuries. Such an unpleasant thing may happen as a result of stress, tension, and overuse. In these cases, some simple exercises can help to ease the problem.
1. The chair exercise
- Stand behind the chair. Bend your back horizontally to the floor and place your right hand on the back of the chair so it can be straight.
- Your bodyweight should be supported by your right hand and your left arm should hang freely.
- Gently start moving your left arm in clockwise circular motions 10 times.
- Repeat the same exercise with your left hand.
- Finish the exercise with back and forth movements of your hand. It should be initiated with muscular force and you can even use a small dumbbell.
- The exercise shouldn’t cause any discomfort.
2. Thread the needle, pose 1
- Get down on all fours, on your knees. Your wrists should be directly under your shoulders and your knees under the hips. Point your fingertips to the top of the mat. Keep your knees hip-width apart.
- Take a breath, and while exhaling, slide your right arm underneath your left arm. Your palm should face the ceiling.
- The right shoulder should touch the floor. Now slowly put your right ear and cheek on the mat but don’t transfer your weight onto your head.
- The left elbow and hips should be lifted and the back relaxed.
- Stay in this position for up to one minute, then release by sliding back your right arm.
- Now repeat with the left hand.