Tight shoulders are a common problem for many people due to poor posture, stress, and a sedentary lifestyle. If left unaddressed, tight shoulders can cause neck pain, headaches, and even affect your breathing.

Fortunately, there are a number of effective exercises that can help unlock your shoulder joints and improve your posture. Here are seven exercises to try:.

1. Shoulder Rolls

Shoulder rolls are a great way to loosen up tight shoulders and improve mobility. To perform a shoulder roll:.

Stand or sit with your back straight and your shoulders relaxed
Roll your shoulders forward in a circular motion, making sure to keep your arms and neck relaxed
After five rotations, reverse the direction and roll your shoulders backward for five rotations

2. Doorway Stretch

The doorway stretch is a simple exercise that can help open up your chest and improve your posture. Here’s how to do it:.

Stand in a doorway with one arm extended and resting on the door frame at a 90-degree angle
Gently lean forward until you feel a stretch in your chest and shoulder
Hold the stretch for 30 seconds and then repeat on the other side

3. Wall Angels

Wall angels are an excellent exercise for improving shoulder mobility and strengthening the muscles between your shoulder blades. To perform wall angels:.

Stand with your back against a wall, your feet about a foot away from the wall
Bring your arms up to a 90-degree angle and place your elbows and wrists against the wall
Squeeze your shoulder blades together and slide your arms up and down the wall, maintaining contact with your elbows and wrists at all times
Repeat for 10 repetitions

4. Thread the Needle

The thread the needle exercise can help release tension in your shoulders and upper back, while also improving spinal rotation. Here’s how to do it:.

Start on all fours with your hands and knees on the ground
Reach your right arm under your left arm and thread it through, resting your right shoulder and ear on the ground
Hold the stretch for 30 seconds and then switch sides

5. Arm Circles

Arm circles are a simple way to improve shoulder mobility and loosen up tight muscles. Here’s how to do them:.

Stand with your feet shoulder-width apart and your arms extended out to your sides
Circle your arms forward, making small circles at first and gradually making them larger
After 10 repetitions, reverse the direction and circle your arms backward for 10 repetitions

6. Puppy Pose

The puppy pose is a yoga pose that can help release tension in your shoulders and upper back. To do it:.

Start on all fours with your hands and knees on the ground
Walk your hands forward, making sure to keep your hips over your knees
Lower your chest and head to the ground, while keeping your arms extended forward
Hold the stretch for 30 seconds

7. Scapular Retraction

Scapular retraction is an exercise that can help strengthen the muscles between your shoulder blades, while also improving posture. Here’s how to do it:.

Stand with your arms at your sides and your palms facing forward
Squeeze your shoulder blades together and hold for five seconds
Release and repeat for 10 repetitions

These seven exercises can be incorporated into your daily routine to help unlock tight shoulders and improve your posture. Remember to start slowly and gradually increase the intensity of each exercise as your mobility and strength improves.