As someone who has spent most of my day leaning over a laptop, I am very familiar with the tight shoulders. No matter how many times I remember sitting upright and maintaining a good posture I look up from time to time and realize that I am hunched up with a rounded spine, shoulders high at the ears and neck in a shaky Position so that my face is practically pressed against the computer screen. (I think that's my "concentrating" pose?) Without constant reminders (though my Apple Watch 's frequent reminders of getting something up), it's very easy not to be like that ideal sitting position. Along with my inclination to have no less than two very heavy bags with me, my shoulders are often tight and painful.
It turned out that I'm definitely not alone. "Tight, tight shoulders are one of the most common complaints people have today – especially those who sit at the desk for a long time or are at the wheel." Brad Walker, Australian coach and triathlon coach and education director at StretchLab in Los Angeles, tells SELF. "This position causes the upper back to curve forward, the ribcage contracts, and the shoulders lift and contract, resulting in a very poor posture and ultimately, shoulders and pain."
However, it is not just a bad posture that can make your upper body feel super tense. "Your shoulders can be tense through poor posture, muscle tension, overuse (for example, too many push-ups) or even stress," said Dan Giordano, DPT, co-founder of Bespoke Treatments Physical Therapy of New York City and Seattle, tells SELF.
Strengthening the core and upper body including your back and shoulders is a great way to improve your posture over time. And your shoulders can benefit enormously from the rotator cuff exercises which strengthen and stabilize the small muscles that hold the ball joint in place. However, if you suffer from tightness, you can use some shoulder exercises to provide short-term relief.
It's also important to pay close attention to what you feel. Tightness is not that worrisome, and stretching is a great way to improve it. Pain is another story. The shoulder is the most flexible joint in the body (funny fact), which means that it is usually unstable and prone to injury. If you feel sudden, sharp pain or do not get better after a few days, it may be a sign that you are actually injured and should see a doctor.
If you're just trying to expand your confusion Try the sections below by Walker, Giordano, Rachel Prairie (Corporate Personal Trainer and Programming Specialist at Anytime Fitness ) and Jacque Crockford MS, CSCS (Exercise Manager of Physiology at the American Council on Exercise). They aim at both the shoulders and the surrounding muscles, e.g. B. on the neck, chest and back, which can all contribute to the tension. Select a few and add them to your recovery routine a few times a week, or if you feel like you need them.
Modeling Trains is Caitlyn Seitz a New York group gymnastics teacher and singer / songwriter.