10 Effective and Easy Wall Stretches to Fix Tight Shoulders


 

You can have tight shoulders anytime in your life due to numerous reasons like sitting for long hours, watching TV, driving, looking down at your phone or computer for long, or even due to improper muscles movement or exercise. If you do not give proper attention to shoulder tightening, you can even face problems in the mobility of the arms and necks.

If your feeling pain while moving your shoulders, all you need to do is to spend 10 odd minutes in front of a wall. Here are ten easy and effective wall stretches to fix tight shoulders.

 1.Wall chest stretch| 30 sec per side:

(image source:https://orthoinfo.aaos.org/)

  • Stand a foot away from the wall with support from the right shoulder.
  • Put the right arm behind you and place your hand parallel to the wall.
  • Now, move forward a bit to put some pressure on your shoulder and chest.
  • Be in the same position and stretch yourself further to put more pressure on your shoulder.
  • Hold for 30 seconds and then switch sides.

 2.Overhead shoulder stretch| 30 sec per side:

(image source:https://orthoinfo.aaos.org/)

  • Stand against the wall with keeping your face towards it.
  • Keep your right arm above your head, making sure it is touching the wall.
  • Slowly lean into the wall properly to put pressure on the shoulder.
  • Hold for 30 seconds and then change the switch to the left shoulder.

 3.Upside down cactus stretch| 30 sec per side:

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(image source:https://suzannewrightyoga.com/)

  • Keep your shoulder adjacent to the wall.
  • Bend the right arm at 90-degree by keeping the arm in front of you.
  • Now, slowly lift the elbow without leaving the wall.
  • Get closer to the wall while your shoulder is still in the same position.
  • Now, gently rotate the chest away from the wall and stretch until you feel the pressure on right shoulder.
  • Be in the same position for 30 seconds and then change the side.

 4.Wall down-dog| 30 sec:

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(image source:https://blog.paleohacks.com/)

  • Stand at a distance of one foot from the wall.
  • Place both hands properly on the wall, ensuring they are parallel with your hips.
  • Walk back a couple of steps slowly to make sure your body is in L-shape.
  • Put some pressure on your palms slowly until you feel the pressure on shoulders.
  • Hold for thirty seconds.

 5.Overhead triceps stretch| 30 sec per side:

(image source:https://www.freetrainers.com/)

  • Stand along the wall, making sure your right shoulder is facing the wall.
  • Stretch the shoulder slowly above your head, bend the elbow and reach to the upper back using your fingertips. The forearm must be at the back of your head.
  • Now get closer to the wall and touch it with the bent elbow.
  • Slowly lean your shoulder against the wall to feel the pressure.
  • Be in the same position for 30 seconds and then change side.

 6.Lateral reach| 30 sec per side:

composites-lateral-lunge-to-overhead-reach-1452636327

(image source:https://www.womenshealthmag.com/)

  • Stand three feet away from the wall.
  • Place the right palm on the wall at shoulder height.
  • Slowly put some pressure on the right palm and stretch the left hand above your head.
  • Now, stretch your left hands as much as you can to feel the pressure on the shoulder.
  • Hold for half a minute and then switch sides.

 7.Double V| 30 sec per side:

download (1)

(image source:https://blog.paleohacks.com/)

  • Stand straight facing the wall.
  • Cross your left arm over the right one and place the fingertips properly.
  • Crawl both hands away as much as you can comfortably to ensure the elbow is touching the wall.
  • You must feel the stretch on both shoulders.
  • Breathe slowly and deeply and hold for thirty seconds.
  • Release slowly and then cross the arms.

 8. Sitting pec stretch| 30 sec:

2015-09-17-chest-2

(image source:https://www.acefitness.org/)

  • Stand firmly facing away from the wall.
  • Take your hands behind and rest the palms on the wall.
  • Now, stretch slowly to ensure both hands are perfectly straight.
  • Slowly bend your knees to get into the sitting position.
  • You’ll feel a lot of pressure through the biceps, shoulder, and hips.
  • Hold for thirty seconds.

 9.Wall prayer stretch| 30 sec:

  • Sit down on the knees in front of the wall.
  • Place your elbow and forearms against the wall, ensuring your elbows are parallel to the shoulders.
  • Now lower your chest slowly towards the floor stretching the neck down.
  • Hold yourself in the same position for thirty seconds.

 10.Shoulder rotation (“Goal Post” Arms) | 1 minute:

 

  • Stand straight and support your back against the wall.
  • Move both shoulders up and down, alternately keeping the elbow at 90-degree.
  • It means, while your right shoulder is going upwards, the left one must be coming downwards.
  • Repeat the exercise for one minute.

All these exercises are super-easy and can be performed anytime and anywhere. If you’re feeling soreness or tightness around your shoulder, you can surely rely on these exercises to get your shoulders to the normal condition.

10 Effective and Easy Wall Stretches to Fix Tight Shoulders

The post 10 Effective and Easy Wall Stretches to Fix Tight Shoulders appeared first on Remedies Lore.



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