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21 Shoulder Stretches That Provide Relief Anytime



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  • 21 Shoulder Stretches That Provide Relief Anytime

    You can read the full blog post here:

    Hey guys,

    I just published this article about shoulder stretches you can do anytime (very work-friendly!) but I wanted to share a short-and-sweet version here for you.

    You must be either a young kid or a truly healthy person to have never gotten stiff shoulders in your entire life.

    Unfortunately for most of us, we donít fit the above bill.

    That includes me, and probably you too.

    Maybe right now your shoulders are stiff.



    Rounded and hunched even.

    Or maybe yours are like mine, creaking and clicking every morning. Just like rusted joints that havenít been greased in a while.

    And if you didnít get those stiff and sore shoulders from injuries or working outÖ You probably have been hunching horribly while working overtime for 2 weeks straight.

    Meanwhile, lazy cats like me get them from lying on the bed sideways, binge watching The Walking Dead on a laptop.

    What happens here is that we adopt awkward (sitting) posturesÖ Developing unnatural tension in the upper back.

    What truly matters here is getting rid of those aches and pains.

    Thereís a gajillion moments where you donít really have a convenient solution.

    You know, when your partner isnít around to rub your shoulders. When youíve hit the weights 3 days ago but the ache still lingers. Especially when you just need that dull, jaw-clenching sensation goneÖ Before your irritability hits the roof and you murder 7 soon-to-be ex-coworkers.

    Letís work on getting rid of the stiffness and aches in the shoulders.

    1. Back Scratcher | GIF

    Step-by-Step Instructions:
    • Raise one arm above you, placing the hand behind your neck area.
    • Use your other arm to grab your elbow, and gently pull it inward for 15 seconds.
    • Repeat for other arm.

    2. Reverse Prayer Pose | GIF

    Step-by-Step Instructions:
    • Try to bring your hands behind your middle back.
    • Slowly clasp your palms together, bringing in from your last finger to your thumbs.
    • As your palms come together, push your chest out a little and squeeze your shoulder blades.

    3. Standing Wall Stretch | GIF

    Step-by-Step Instructions:
    • Find a wall and stand at an armís length away from it
    • Press your palms against the wall at shoulder height
    • Without moving your palms, lean your upper body forward as if you were making it parallel to the ground

    4. Corridor Stretch | GIF

    Step-by-Step Instructions:
    • Find a wall, corridor, or pole and be at one armís length away.
    • If none are available, proceed to find another person for support (donít forget to seek permission first).
    • Grip one arm on the surface
    • Turn away from the surface and hold the position

    5. Cow Face Pose | GIF

    Step-by-Step Instructions:
    • If you arenít flexible enough to reach for your hand, grab something elongated (e.g. ruler, towel, stick)
    • Place both arms behind your back Ė one from below and one from above shoulder level
    • As far as you can, reach for both hands to touch each other
    • If youíre using a stick, use your free arm to grab the other end of the stick
    • Repeat for the other side by switching your arms

    6. Sitting Cat and Cow | GIF

    Step-by-Step Instructions:
    • Adopt a upright sitting position
    • Curve your back inwards as far as possible, with your head looking towards your belly button
    • Your shoulders will be pulled forward at this position
    • Arch your back outwards, with your head looking skyward or even behind
    • Your shoulders will be pulled backward at this position

    7. Dipping Stretch | GIF

    Step-by-Step Instructions:
    • Grab the back of your chair support (or the edge of the arm support as seen in the gif)
    • Bring you butt to the edge of the seat, or as far from the back as possible
    Let me know if this is useful to you guys! Would love to hear whether it helped you

    If you want more stretches, you can see them in my blog post here:


  • #2
    Damnit....don't click the link! Tries to lock you in.


    • #3
      Originally posted by Neckhammer View Post
      Damnit....don't click the link! Tries to lock you in.
      Thanks for the warning. It's easy to get lured in when searching for new stuff to add to what you already know (or think you know... lol).
      "Don't sweat the small stuff and relax about the whole process"


      • #4
        Originally posted by Neckhammer View Post
        Damnit....don't click the link! Tries to lock you in.
        It doesn't!

        You can click "No Thanks" and it'll automatically bring you to the post. :-)


        • #5
          Good info. Thanks for sharing.