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7 Shoulder Stretches You Can Do Anywhere
It's easy to have achy shoulders after dominating overhead press (or—ahem—slouching in front of a computer all day). Use these shoulder stretches at the gym, at home, or even at work to alleviate those upper-body aches and pains.
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Shoulder Finger Stretch
Do this simple stretch when you need a break from your computer screen.
- Sit in a chair and interlace your fingers into a soft fist.
- Stretch your fist above your head, following it with your eyes.
- Flip your palms to the sky, keeping your fingers together and lengthening your arms even more.
- Take 2 to 3 breaths in this position.
- On your next exhale, bring your interlaced hands behind your head.
- Inhale and lengthen your arms up again. Take 2 to 3 more breaths in this position.
- Inhale as you separate your fingers and straighten your arms overhead.
- Lower your hands and exhale.
Originally in 8 Yoga Poses You Can Do in Your Desk Chair
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The Skyscraper
This upper-body stretch targets your shoulders, sides, neck, and chest.
- Sit with your legs together and feet flat on the floor.
- Clasp hands in front of you, interlacing your fingers.
- Turn your palms outward and raise them over your head.
- Bend slowly to the left and hold for two breaths before repeating on the right side.
- Continue alternating for one minute.
Originally in 8 Yoga Poses You Can Do in Your Desk Chair
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Child's Reach Stretch
Nothing relaxes you faster than a calming upper-body stretch, which many yoga studios routinely practice.
- Go into normal child's pose with your chest on top of your quads.
- Thread your left arm underneath your body, extend your right arm, and rest your head on the ground.
- Hold for at least 10 seconds. Repeat on the other side.
Originally in Relaxing Stretching Exercises
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The Neck Opener
Most of us take for granted how much weight our neck and shoulders have to hold all day. This yoga pose can help.
- Sit up straight at the edge of your chair with your feet flat on the floor.
- Reach your left arm behind your back, then grab your left wrist with your right hand and lightly pull to the right side.
- While holding your wrist, slowly rotate your neck from the right side to back and up and finally to forward and down.
- Press your shoulder away from your ear to deepen the stretch.
- Repeat for 30 seconds.
- Switch sides.
Originally in 8 Yoga Poses You Can Do in Your Desk Chair
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Side-Bend Shoulder Press
Stretch your shoulders while sculpting your abs? Sign us up.
- With a weight in your left hand, place your right hand on the side of your head, creating a triangle shape.
- Keeping your left hand parallel to your body, bend at the hip on the left side.
- Extend your left arm toward the sky as you bend your torso towards the right.
- Do 30 reps on each side.
Originally in Fast Belly Blast
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The Cobra
This floor move isolates your upper body and relieves tension in just a few minutes.
- Lie facedown with your palms near your chest on the floor.
- Lift your head, shoulders, and chest off the floor toward the ceiling, pulling your shoulder blades down and together.
- Hold for 2 counts and lower.
- Repeat this 8 to 10 times.
Originally in Our Top 10 Abs Exercises
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Shoulder Soother
With a name like "shoulder soother," this stretch is guaranteed to unknot even the tightest shoulder blades.
- Stand with feet together, knees bent 45 degrees, and hands on hips.
- Lunge back with right leg as you swing right arm forward and then overhead and behind you in a windmill motion.
- Return to start. Switch sides and repeat to complete 1 rep. Do 8 reps.
Originally in The Relaxing Yoga and Dance Workout
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