16 simple exercises for tired shoulders

Hours of work at the computer in one position makes the muscles of the shoulders rigid, and even give rise to pain. The problem is not only in the sedentary lifestyle. Stressful situations also contribute to this state of the thorax, which leads to stoop and strain upper back.

Neck and upper back are under enormous stress. A pose with constantly tilted head and drooping shoulders aggravates the situation - affected muscles and joints in the area.

Carina Wu (Karena Wu), physiotherapist, owner physiotherapeutic center in New York.

A little anatomy lesson

Shoulder complex includes shoulder bones, clavicle, thoracic spine, the chest and shoulder blades. Its strong point - a huge range of movements performed. Disadvantage - many relationship directly from the ligaments and muscles. If these muscles are overused or misused, shoulders lose their mobility.

That there was no pain, all four joints must work properly. At least worth to knead his shoulders during the day: the movement back and forth, up and down the rotation. But if in the evening you could still feel the tension, help you 16 simple exercises.

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Carina Wu (Karena Wu), physiotherapist, owner physiotherapeutic center in New York.

These exercises help to relax and improve flexibility. But first, you should pay attention to your posture.

correction of posture

From a standing position slightly inclined forward, slightly hunched. Do not overdo it. Then straighten. Repeat 3-5 times.

Ask someone to put between your shoulder blades thumb and remember the feeling at this point, so the next time to concentrate on it without assistance.

For the correct position of the vanes make the movement of the shoulders up, back and down. Without fanaticism - enough to offset only a centimeter in each direction. Repeat 10 times.

Exercises for muscles of the neck and shoulders

1. pulling the chin

This movement is especially good for those who are inclined to keep your head in one position all day. Pull the chin forward, and then move it slowly back. Keep your chin parallel to the floor. Repeat 10 times.

2. The rotation of the neck

Tilt your head to the right and turn left across the slope to the chest. Then - back to the right. Repeat 5 times in each direction. But do not make a complete turn - tilt back only heightens tension in the neck.

3. The rotation of the shoulders

Straighten your back. Raise your shoulders, then lower back and a smooth circular motion raise the starting position. Make exercise 10 times in one direction and then another 10 - in the opposite direction.

4. Stretching the side of the neck muscles

In the sitting position, tilt your right ear to your right shoulder. Place your right hand on the left temple and gently push. To increase the tension, straight left hand on the seat. Hold for 30 seconds and repeat to the other side.

5. "The Castle" behind

Raise your right hand and push behind his back, bent at the elbow. Drag with the left hand below the right shoulder blade. Try to grasp the left hand fingers of the right.

If you do not leave, grab a towel and slowly work your way along it. Hold for 30 seconds and then repeat in the opposite direction.

6. Stretching for the shoulder

Straight away; the right hand to the left side in front of him. Left hand gently push on the upper part of the right to the best stretch muscles. Hold for 5-10 seconds, then relax and repeat with the other arm.

7. The rotation of the arms in opposite directions

Be forced back against the wall, so that the blades were relaxed. Hands bend the elbow at a right angle, pressing the biceps to the wall. Without changing the position of the elbows, raise your right hand up to touch the walls of the outer side of the palm. Left hand turn similarly down. Return to starting position and do the exercise in the opposite direction: the left hand - up, right - down. Repeat for 30 seconds. Try to keep the right angle at the elbow.

8. Stretching from the wall

Place the palms on the wall in front of him so that his hands formed with the body at right angles. Stand back a little back to the body bent, his arms stretched out. Do not push on the wall and do not lift the arms too high.

9. Corner stretching the neck muscles

In the sitting position, turn the head to the right by 45 degrees, and looked down toward the armpit. Get your right hand behind your head and gently press for better stretching of muscles. Additionally, you can take the left hand on the chair seat. Repeat 3 times in each direction.

10. Lifting hand over hand

Be forced back against the wall, arms along the body. Lift arms straight along the wall to the side, forming the letter T. Continue up until soprikosnotes thumbs. Make sure that the upper part of the back remained flat. Slowly lower the arms to the starting position. Repeat 3 times.

11. The lower the "lock"

Get your hands behind your lower back, connect to the castle. Open the chest, slightly pinch the blade. Hold for 10 seconds. Then unhook the hand, thumb and change the top and repeat.

12. The rotation of the arm

Standing sideways to the right wall, a smooth large circles with your right hand, without losing contact with the wall. Repeat 10 times. Then get up to the wall left side and repeat for the left hand. Watch your posture.

13. Contact prayer pose

Take away his hands behind his back and try to lay down their hands in prayer gesture (palm to palm). Hold for 30 seconds. If stretching does not allow, make a simpler version: bend your arms and place your right elbow on his left hand and his right hand - the left elbow. Hold for 15 seconds, then switch the upper hand and hold for another 15 seconds.

14. At three points

Get on all fours. Along the floor left hand, pull to the side between the right arm and right thigh. Allow the chest to shift, but does not change the position of the hips. Hold for 15 seconds at the point where the hips begin to move. Return to starting position and repeat to the other side.

15. sphinx Pose

Lie face down. Hand bend, put his palms down parallel to the body, fingertips pointing forward. Without taking your hands, lift your upper back stress-free at the bottom. Keep your elbows at your sides, do not throw back his head. Lift your right hand on the floor and pull forward. Strive to raise the biceps to ear level. Make sure that your shoulders and neck are not strained. Hold this position for 5 seconds. Then lower the right arm to the starting position and repeat on the left.

16. lateral twisting

Lie on the right side with bent legs, arms extend to a perpendicular body. The back is relaxed. Raise your left hand and in an arc away; behind his back, exposing his chest. Eyes follow the movement of his hand, but did not move the hips. Hold for 5 seconds, then return to starting position. Repeat 10 times. Roll over to the other side and do the exercise 10 times in the opposite direction.

All of these exercises are quite simple, but they are very effective for relaxing shoulder muscles. Perform complex entirely after a hard day at work or on the part of each evening, and the tension in the neck and shoulders is reduced. This means that the head will be easier, and the mind - alive.