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If you constantly experience a sense of tension in your shoulders or your upper body gets rigid for good every time you finish a workout or a long day at your work desk, then you can solve it by applying a very effective and quick method. This shoulder mobility exercise will not only help to open up your chest and preventing that tension, which is followed by poor posture and limited movement, but also it will help a lot to increase the overall mobility of your shoulders.
Moreover, it’s not necessary for you to have any complex gear, you just need a yoga mat or a soft surface and one minute on each side. And it will not only be suitable for the fastest recovery and the best condition, but it will also be perfect for those who just want to be in a state of less restricted movement in the upper part of the body.
What Is This Shoulder Stretch and Why It Works
It is the lying position shoulder stretch that provides relief by focusing on the anterior deltoids, the pectorals, the triceps, and the spinal stabilizers through a gentle twist. Besides the gentle twist that makes the stretch effective, it also creates enough space in the front of the shoulder and chest area and aids a light twist through your body that can help in the engagement of the muscles as well as in the release of tension.
The people with tight chest and shoulder muscles usually have jobs that require them to sit for long periods or are those who do a lot of pushing exercises like bench presses or pushups. The persistent tightness in quads, however, can also cause one to have a curved posture, which will necessitate the release of the neck muscles to re-enable overhead mobility and to avoid discomfort or injuries in the long run.
This is just a quick stretch that you can easily do a few times a day and it will certainly keep your muscles in a good and comfortable position. This pose is to be done in such a way that it touches the front-side muscles, and your arms are back to their natural state, i.e., they will be
Step-by-Step: How to Do the 1-Minute Shoulder Stretch
- Lay flat on your stomach on your yoga mat.
- Stretch your right arm to the side at the level of the shoulder being flat-palmed on the ground.
- Put your left hand near the ribs to use it as a support.
- Start pressing gently with your left hand and at the same time roll your body on the right side.
- If you want to do a longer stretch, begin by lifting your left knee and then put it on the right leg, thus, positioning it in a flat way on the floor.
- Always keep the neck relaxed and let the head rest on the mat.
- Stay in this posture for 30-60 seconds, after which you should come back to the starting position very gently, and then repeat it on the other side.
You can stretch your arm even more saying, by either bending your arm to a 90-degree angle or by resting the hand on a block. Both variables not only signalize that you need to make space but also they actually offer an extra level of a stretch around the shoulder joint.
Muscles Targeted
- Pectoralis major and minor (chest)
- Anterior deltoids (front of shoulders)
- Triceps
- Muscles of the torso that support spinal rotation
These muscles are the ones that maintain our posture, move the hand and the arm, and provide support for our mobility. If they are in a bad condition, certain daily activities like putting something over your head, throwing, or keeping things in the chest area can get more difficult and lead to an injury.
Who Should Not Do This Stretch
If you are the one who is suffering from shoulder and lower back diseases, experiencing mobility loss in the spine, or are in the process of recovery after surgery or injury, don’t try doing this without advice from your professional healthcare provider. You should especially avoid doing pain-causing stretches. If the stretch you do makes the pain stronger or longer, the experience has to be stopped immediately. It is okay to feel a mild discomfort during this exercise, but you should never feel sharp pain.
Also, if you can’t manage to lift the leg over or keep it up in the air, you can sit with the opposite foot to the ground and do the exercise only of the shoulder. Slowly, your flexibility and coordination skills will develop.
Smart Tips for Best Results
- Have the palm of the arm extended by you flat on the floor
- Do not raise the shoulder on the extended side toward your ear
- Concentrate on breathing in deeply and then position yourself to relax
- If necessary, utilize a yoga block or a cushion to reduce the stretch
- Put it in as part of your cool down after strength exercises or upper body training
Although a 1-minute shoulder stretch is easy, it remains one of the most impactful ones. If you give your shoulders and chest a break in this manner, be it that you are an athlete, an office worker, or you just go to the gym once in a while, you will not only rid yourself of stiffness and discomfort but will also be a step closer to long-term mobility support.
Squeeze it into your weekly routine about two to three times, in particular after your upper body workouts or very long sitting sessions. It is sometimes the least complicated of stretches that have the most significant impact, and this one isn’t an exception at all.
Please, just tell me if you need a teaser for social media or internal links to other shoulder movement workouts that match.
