As we become increasingly stationary in our daily routines, the effects of poor posture accumulate over time. One of the most common consequences of this is shoulder stiffness and pain.

In order to counteract these issues, incorporating regular stretches into your routine can help alleviate discomfort and improve posture. Here are seven stretches to help with shoulder relief and improved posture.

1. Shoulder Rolls

To begin, stand up straight with your arms relaxed at your sides. Slowly and gently, start rolling your shoulders forwards. Then roll them backwards. Repeat this motion for 30 seconds.

This stretch helps release tension from the shoulders and helps improve mobility, enabling you to stand taller and straighter.

2. Shoulder Blade Stretch

Sit or stand up straight and bring your arms around to your back, clasping your hands together. Gently pull your shoulder blades together. Hold the stretch for 15-30 seconds and then release.

This stretch will help relieve tightness in the back of your shoulders, which is a common area that can cause discomfort and poor posture.

3. Chest Stretch

Stand facing a wall, and place your right palm flat against it. Your hand should be at shoulder or chest height. Slowly and gently turn your upper body away from the wall. Hold the stretch for 15-30 seconds and then release. Repeat on the other side.

This stretch helps to open up the chest and stretch the front of the shoulders, resulting in a better range of motion and improved posture.

4. Neck Release

Sit up straight in your chair and drop your right ear towards your right shoulder. Hold for 15-30 seconds and then switch sides. This stretches the muscles in your neck and shoulders and can help relieve tightness and discomfort.

5. Tricep Stretch

Standing up straight, raise your right arm overhead. Bend your elbow and place your palm on the center of your back. Use your left hand to gently pull your elbow towards the center of your head. Hold for 15-30 seconds and then stretch the other arm.

This stretch helps elongate the tricep muscles in the back of your arms, reducing tension buildup that can lead to poor posture and shoulder discomfort.

6. Forward Bend

Standing up straight, place your feet shoulder-width apart. Interlace your fingers behind your back, and slowly bend forward from your hips. Allow your arms to raise overhead. Hold for 15-30 seconds before releasing.

This stretch helps improve mobility and relieve tension in the shoulders and upper back.

7. Neck Rotation

Begin by sitting up straight in your chair or standing up straight. Slowly turn your head towards one shoulder, and then slowly turn it to the other shoulder. Repeat this motion for 30 seconds.

This stretch helps relieve tightness and discomfort in the muscles of the neck and shoulders, improving posture and flexibility.

Incorporating these stretches into your routine

These stretches can be done at any time, and should be practiced regularly to see the best results. Aim to perform them at least once a day, preferably after sitting for prolonged periods of time, or as part of your daily exercise routine.

Remember to hold each stretch for at least 15-30 seconds, and never push past your body’s limits. With consistent practice, you should notice a significant improvement in your shoulder relief and posture.