Do you find yourself constantly dealing with tight and achy shoulders? Whether it’s from sitting at a desk all day, stress, or poor posture, tight shoulders can be a real pain.

The good news is that with some targeted movements, you can both strengthen and release tension in your shoulders, improving your overall mobility and reducing discomfort. Here are seven effective exercises that can help you achieve just that.

1. Shoulder Rolls

Start by standing tall with your feet hip-width apart. Gently roll your shoulders backward in a circular motion. Try to make the circles as big as possible while keeping the movement smooth and controlled.

Repeat for 10-15 reps and then switch directions, rolling your shoulders forward. This exercise is a great way to warm up your shoulder joints and increase blood flow to the area.

2. Thoracic Spine Extension

Lie down on your back with your knees bent and feet flat on the floor. Place a foam roller horizontally under your upper back, right below your shoulder blades. Keep your hands behind your head for support.

Slowly roll your spine up and down the foam roller, focusing on the upper back region. Take deep breaths and allow the pressure from the foam roller to release any tension in your thoracic spine. Repeat for 8-10 reps.

3. Chest Opener Stretch

Stand tall and interlace your fingers behind your back. Gently pull your shoulder blades together and lift your hands away from your body. Feel the stretch across your chest and front of the shoulders. Hold for 20-30 seconds while taking deep breaths.

This stretch helps counterbalance the tightness often experienced in the chest muscles due to hunching forward.

4. Standing Wall Angel

Stand with your back against a wall and your feet a few inches away. Raise your arms to shoulder height and bend your elbows at a 90-degree angle.

Press your elbows and forearms against the wall, and then slide your arms up and down in a controlled motion, like “snow angels.” Keep your entire back in contact with the wall as you move. Repeat for 12-15 reps to improve shoulder mobility and strengthen the upper back muscles.

5. External Shoulder Rotation

Stand tall with your arms relaxed at your sides and elbows bent at 90 degrees. Hold a resistance band or a towel between your hands.

Keeping your elbows tucked at your sides, rotate your forearms outward away from your body, gently stretching the band or towel. Slowly return to the starting position and repeat for 12-15 reps. This exercise targets the rotator cuff muscles, which play a crucial role in maintaining shoulder stability.

6. Thread the Needle

Start on all fours with your wrists directly below your shoulders and your knees under your hips. Reach your right arm underneath your left arm, threading it through the space between your left arm and knees.

Allow your right shoulder and right side of the head to rest on the floor. Hold this stretch for 30 seconds and then repeat on the other side. This exercise helps to release tension in the shoulders and upper back while improving thoracic mobility.

7. Shoulder Retraction and Depression

Stand tall with your feet hip-width apart and arms by your sides. Slowly squeeze your shoulder blades together, retracting them towards your spine. Then, depress your shoulders by lowering them away from your ears.

Hold this position for a few seconds before releasing. Repeat for 10-12 reps to strengthen the muscles that stabilize the shoulder blades.

By incorporating these seven movements into your regular routine, you can effectively strengthen and release tension in your tight shoulders. Remember to perform them with proper form and listen to your body.

If you experience any pain or discomfort, stop and consult with a healthcare professional. With consistency and patience, you’ll notice improvements in shoulder mobility and overall comfort in no time.