Suffering from stiff shoulders? Try these 3 simple exercises to relieve pain – The Indian Express

With an increase in sedentary lifestyles and long hours of laptop work, most of us have struggled stiff and tight shoulders. While over-the-counter pain medications may provide temporary relief, a number of exercises can help relieve pain for good while also improving posture.

Famed fitness instructor Yasmin Karachiwala shared the same via her Instagram post demonstrating some exercises that can help with stiff shoulders.

“Hey, do you have some exercises for the shoulders?” is one of the most frequently asked questions in my DMs! Don’t worry, I’ve got your back (and shoulders) covered! Today I will share with you 3 simple exercises you can do strengthen your shoulders! Get ready for some fun exercises that will tackle those nagging aches and put you one step closer to pain-free greatness,” she wrote in the caption.

Have a look.

The sternum of all 4 falls down

According to Utsav Agrawal, a fitness coach, FITTR, All 4’s Sternum Drops can help stretch and open up the chest and shoulder muscles, improving flexibility and reducing stiffness. This exercise also helps improve posture and relieve tension in the upper back and shoulders,” he stressed, however, that those with wrist, shoulder, or back injuries should avoid this exercise. “If you experience any pain or discomfort during exercise, it’s important to stop and see a doctor,” Agarwal said.

How to perform (6-8 reps):

*Head in line with your shoulder to keep it stable,
*Drop your sternum/chest to the floor and lift.

Sensitive Thumbs up

Agrawal said this exercise helps strengthen the muscles of the upper back and shoulders, including the rotator cuff muscles. It can improve posture and shoulder stability and reduce risk shoulder injuries. “However, people with shoulder pain or injuries should avoid this exercise,” he added.

How to perform (6-8 reps):
* Lie on your stomach with your feet apart so that your pelvis is stable.
*Support your head with a pillow to ensure ears are in line with your shoulders.
*Extend your arm in T with thumbs up.
* Lift the back together and relax.

Wall angels


Also known as a “V” to “W” stretch, named for the start and end arm positions, wall angels are usually performed with your back against a wall. The wall provides feedback and keeps you spine neutral and your arms in position,” Agrawal said.

How to perform (6-8 reps):
*Stand against the wall, soften your ribs towards the wall.
*Keep your arms slightly lower than the shoulders and keep the straps relaxed.
* Bring your arms into a goalpost position.
* Lower your arms down as far as possible without moving your elbow and come back up.

In conclusion, the expert said: “Exercise can be beneficial in relieving stiff shoulders. Regular exercise helps increase flexibility, strengthen muscles, promote circulation and reduce joint stiffness.”


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