There are times when we feel like we have the world on our shoulders. And that feeling is painful and stiff. If you are suffering from either tight shoulders that limit your mobility or pain in the neck and shoulder region, read on.

Researchers have determined that there are two major factors leading to this condition. Stress is the obvious first culprit. We tend to carry a lot of tension in our neck and shoulder area that cause it to stiffen, contract and tense up. The other reason is more technical: spending too much time hunched over a computer, phone or tablet can also lead to stiff shoulders.

Here are some exercises you can try to help alleviate the pain:

These stretches may help increase flexibility, extend your range of motion, and prevent injury. If you’re short on time, try to do them in shorter spurts throughout the day. You can increase the number of sets you do as you gain strength and mobility.

1. Shoulder raises

While standing or sitting, and with your arms by your side and a straight back, slowly lift your shoulders up toward your ears.

Hold here for a few seconds.

Slowly lower your shoulders back down.

Repeat 5 times.

2. Shoulder rolls

Maintain good posture while standing or sitting.

Roll your shoulders up, back, and down.

Do this movement 10 times.

Then, roll your shoulders up, forward, and down 10 times.

3. Ear to shoulder

Sit with a straight spine and tilt your head toward your right shoulder.

Go as far as you can without straining or lifting your left shoulder.

Deepen the stretch by using your right hand to gently pull your head down.

Hold for 30 seconds.

Repeat on the opposite side.

See more shoulder exercises with videos from our source: https://www.healthline.com/health/tight-shoulders

• Tags:
• Fitness