Easy-to-Follow Routine of 16 Stretches to Alleviate Tensed Shoulders

Quick and Easy Stretches for Relieving Tension in Your Shoulders (16 Total)

In our modern, desk-bound lives, the neck and upper back area often hold a lot of tension. This tension can lead to discomfort and even chronic pain. But fear not, as physiotherapist Carsten Hoffmann, based in Bochum-Stiepel, Germany, has shared 16 moves that can help relieve tension, improve flexibility, and reduce stress in the shoulders.

Postural correction: Find an upright postural position to increase circulation and blood flow. This is the first move in your journey to a healthier upper body.
Neck stretches: Bend your ear to the shoulder and gently pull your head to the side to stretch the neck and reduce tension.
Neck rolls: Tilt your head to the right and slowly roll it down, to the left, and back. This move helps loosen the neck and reduce tension.
Shoulder rolls: Roll your shoulders up, back, and down in a fluid motion. This move helps loosen the shoulders.
Shoulder rotation ("goal post" arms): Bring both elbows out to 90 degrees and turn the arms upward and downward. This move helps stretch the shoulders.
Arm circles: Make big, slow circles with one arm while standing perpendicular to a wall, maintaining good posture throughout.
Scapular setting: Isolate the shoulder blades and improve their mobility with this move.
T, Y, and I movements: Stand with the palms facing out, bring arms up to make a T shape, continuing to bring arms up to make a Y shape, then an I shape, and focus on keeping the shoulder blades flat against the wall.
Chin retractions: Retract your chin to stretch the neck and reduce tension, especially for those who hold their neck in the same position for long periods.
Cross-body arm stretch: Cross one arm across the chest and gently pull the upper arm closer to the body. This move helps stretch the shoulders.
Cow Face Pose: Reach one arm behind the head and the other behind the back and try to grab the opposite hand. This move helps stretch the shoulders and upper back.
The Sideline thoracic rotational stretch: Lie on your right side with your right arm straight and perpendicular to your body. Push your left arm slightly forward, lift it straight up, and rotate it back, letting it fall as far as possible to the left side without letting the hips move in the direction of the arm.
The Angular neck stretch: Turn your head 45 degrees to the right and look down in the direction of the armpit, reach your right hand over the top and back of your head, and gently pull your face down toward the armpit.
Sphinx pose with arm extension: Peel your chest up, leaving your hands in the same position and feeling an arch in the upper back only, raise one hand off the floor and straighten the arm, bringing the bicep in line with your ear, and focus on not letting your shoulder raise up and not crunching your neck.
The Low-back hand clasp: Bring your hands behind your back, slightly arch your upper back, opening your chest, and allowing your shoulder blades to gently come together. Hold for 10 seconds before reversing the clasp.
Reverse prayer pose: Bring both hands behind your back and allow your palms to come together in prayer position, feeling your shoulder blades open and keeping your back straight.