Most of us do a whole lot of sitting, whether we’re at a desk, in our car, or on the couch after a long day. And typically, while we sit, we slouch. This is problematic for the neck, chest, back, and especially the shoulders, which may become stiff, sore, and drooped in.
Here are 4 stretches to remedy the aches associated with tight shoulders. Hold each of the following postures for 30 seconds. This simple routine takes only 4 minutes—aim to perform it once a day, most days of the week. (Lose up to 25 pounds in 2 months—and look more radiant than ever—with Prevention's new Younger in 8 Weeks plan!)
Chest and Shoulder Opener
Cinch a towel or rope behind you and take in some slack. Drop your shoulders down and back as you choke in on the rope and spread your chest wide open. Hold this static stretch for 30 seconds.
Lateral Stretch
Reach high overhead with a towel or rope stretched between your two hands, slightly wider than shoulder-width grip. Lean slightly to one side and take three deep breaths. Spend approximately 10 seconds per breath cycle for a total of 30 seconds. Travel back through center to the other side, and take three deep breaths for approximately 30 seconds on the other side. This move works your obliques, as well as your shoulders.
MORE: Flexible As A Pencil? These 12 Moves Can Help With That
Standing Cat Stretch
With body weight alone, lean forward and grip your inner thighs. Hook your hands around the legs, and round your back like an angry cat. Pull up against the resistance of the legs that are bracing you. Hold this static stretch for 30 seconds.
Door Grip Stretch
Part A (for chest and shoulders): Stand in a doorway and weave one hand through to grip the doorframe on the other side, slightly below shoulder height. With palm facing forward, hook your fingers around the frame. Pivot your body away from the doorway until you feel a gentle stretch in the chest and shoulder. Breathe into the stretch, and hold for 30 seconds.
Part B (for back and shoulders): Maintain the grip that you established previously, but pivot your body the other way. In other words, turn in (toward the doorway), and then around to the other side. Continue shifting slightly out until you feel a gentle stretch in the upper back and shoulder. Breathe into the stretch, and hold for 30 seconds.
Repeat Parts A and B on the other side.
