Tight and tensed shoulders can cause pain or stiffness in our neck, upper back, and upper body. According to experts, it traps the shoulders, neck, and upper back and limits your daily activities.
Causes for Stiff Shoulders
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Stress and tension
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Wrong posture while working
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Incorrect sleeping positions
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Slouching down in an incorrect posture
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Injuries or sudden shock
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Improper alignment of our body
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Poor ergonomics at the workplace
When we experience a stressful event or anxiety, our muscles contract, sometimes forcefully. This is an automatic or reflex reaction. It’s known as a stress response or “fight or flight” response.
Constantly lifted or tightened shoulders may also indicate persistent pain, possibly brought on by diseases or overexertion. Addressing the underlying causes is crucial to reducing shoulder strain and enhancing overall health, and seeking appropriate medical or therapeutic intervention is essential to alleviating shoulder tension and improving overall well-being.
Relieving Shoulder Pain
One can do stretching and yoga and employ stress management techniques to relieve and prevent tight shoulders.
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Shoulder raises
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Shoulder rolls
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Ear-to-shoulder
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Cross-arm stretch
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Standing arm swings
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Thread the needle
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Cow face pose
Stretching our shoulders regularly is essential because it helps loosen and strengthen our shoulder muscles. Releasing tension in our body can improve our overall feelings of wellness, too.
Regular exercise, including neck and shoulder strengthening and stretching activities, can help avoid muscle stress. It is essential to keep our backs straight while standing and sitting since a neutral spine position helps reduce stress on our necks and shoulders.
Hunchback develops due to wrong posture and the muscle imbalances that are necessary to support the spine. Exercises that pull the shoulders back and counteract the hunched position.
Moreover, hand and arm exercises often stretch and strengthen the chest and shoulder muscles, which helps balance the muscle tightness and weakness that usually accompany a tightened shoulder.
Quick tips that can help
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One must stay active and engage in activities that require an individual to use shoulders.
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One must avoid a sedentary lifestyle and stay as active as possible.
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Individuals must try to maintain good posture and proper alignment.
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One must pay attention to our body as we do our daily tasks.
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If one sits for long periods, it is advisable to change position often and get up for a short break every 30 minutes.
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One should pay attention to workplace ergonomic improvements, such as changing the height of the chair, monitor, and keyboard, which can encourage good posture and lessen shoulder strain.
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One must try to reduce stress levels with relaxation and meditation.
Remember, it is always best to visit a certified physiotherapist who can suggest exercises that are more suitable to an individual’s physique and dietary habits and will yield more permanent results.
