Easy Home Workouts to Relieve Stiff Shoulders > 자유게시판

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Shoulder tightness is a common issue, especially for people who spend long hours at desks, scrolling on phones, or driving.

Inactivity and slouched positions tend to tighten the upper back and shoulder region.

With just a few minutes and no gear, you can significantly reduce shoulder tightness in your own space.

Start by standing or sitting up straight with your feet flat on the floor.

Roll your shoulders slowly backward in a circular motion ten times, then reverse the direction and roll them forward ten times.

This helps loosen up the shoulder joints and encourages blood flow to the area.

Try the across-the-chest stretch.

Gently draw your right arm horizontally across your torso, using your left hand to apply light pressure.

Stay in the stretch for 20–30 seconds, then repeat on the opposite shoulder.

A mild, soothing tension should be felt across the rear deltoid and upper back.

Complete 2–3 repetitions on both the right and left shoulders.

Try the wall slide exercise.

Rest your head, shoulders, and lower back against the wall while lifting your arms into a "W" shape.

Move your arms upward with control, ensuring your elbows and wrists remain in contact with the wall at all times.

Carefully bring your arms back to the starting position.

Perform the movement 8–10 times for best results.

This movement improves shoulder mobility and helps correct rounded shoulder posture.

For deeper relief, try the door frame stretch.

Rest your forearms on the door frame, keeping your elbows at shoulder level for optimal alignment.

Take a small step forward to deepen the stretch in your pecs and 小倉南区 整体 shoulders.

Hold for 20 to 30 seconds and breathe deeply.

It releases tension in the pectoral muscles that contribute to rounded shoulders.

Finish your routine with a gentle neck roll.

Slowly drop your right ear toward your right shoulder, hold for a few seconds, then return to center.

Now mirror the movement on the opposite side.

Do this twice on each side.

Tension in the neck and shoulders commonly coexists—releasing one eases the other.

Incorporate them into your daily routine, especially after sitting for hours.

Regular practice yields better results than occasional intense sessions.

Cease the movement if you feel acute pain rather than gentle tension.

If symptoms don’t improve or get worse, consult a physical therapist or doctor.

Consistent daily stretches lead to noticeable relief over weeks