Shoulder tightness is often caused by repetitive motion in one pattern or prolonged sitting, which causes the upper spine to stiffen. Lack of mobility in your upper spine can also cause your shoulder joints to become stiff and tight. Therefore, perform exercises that increase mobility in your spine and shoulders together rather than isolating the shoulder joints themselves, suggests the National Academy of Sport Medicine.
Standing Shoulder Rolls
Step 1
Stand with your feet about hip-width apart with your chest our, and put your hands by your sides.
Step 2
Roll your shoulder up to your ears and behind you, pulling your shoulder blades down and together. Do not stick your chin forward as you move. Perform 10 rolls.
Step 3
Roll your shoulders forward and press them down away from your ears. Squeeze your shoulder blades as you roll back and up toward your ears. Perform 10 rolls.
Windmill Swings
Step 1
Swing your right arm forward and up over your head, and swing it behind you with very little movement in your torso. Use the momentum generated in the swing to perform 10 times clockwise and 10 times counterclockwise. Repeat the exercise with your left arm.
Step 2
Swing your right arm in a circular pattern over your head like you are drawing a large halo. Perform 10 times clockwise and 10 times counterclockwise. Repeat the exercise with your left arm.
Step 3
Swing your right arm in a circular pattern at your hip level so that the pattern is parallel to the floor. Perform 10 times clockwise and 10 times counterclockwise. Repeat the exercise with your left arm.
Tips and Warnings
- Physical therapist Chris Frederick, co-author of "Stretch to Win," recommends that you perform these exercise for 5 to 6 minutes every 20 to 30 minutes of sitting to alleviate shoulder and torso tightness. Perform them in a standing or kneeling position.
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
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