Un-Hunch Your Shoulders With These Exercises
Given our day-to-day activities, we often
find ourselves hunching over. We can blame it on all the time we spend
doing computer work, driving, lifting babies, or scrolling through
Facebook on our phones. All of these activities, and more, contribute to
tight muscles, causing a significant hunch in the shoulders.
Why do your shoulders hurt?
More than 20% of people suffer from shoulder pain. This usually stems
from stiffness in the shoulders after long hours hunched over a desk.
There are a number of reasons why you might be experiencing shoulder
pain. It could be from a recent injury like a torn rotator cuff or
something that has developed over a long period of time.
According to the American Academy of
Orthopaedic Surgeons, there are four main causes of shoulder pain:
1. Tendon inflammation or tear: This includes conditions like
tendinitis, tendon tears, and bursitis. They occur when small,
fluid-filled sacs called bursa, which cushion the bones and reduce
friction in the shoulders joints, become inflamed and swollen. It may
also be possible for the top of your shoulder blade to rub against the
rotator cuff tendons and bursa, which is called impingement.
2. Instability: Your shoulder becomes unstable when the top of your arm
comes out of the socket, either from an injury or overuse. The more this
happens, the more likely it will continue to reoccur, which leads to an
increased risk of developing arthritis.
3. Arthritis: Osteoarthritis occurs around middle age. You notice
swelling, pain or stiffness in the shoulders which occur as a result of
daily use or work injuries. It is also possible to develop other types
of arthritis in the shoulder.
4. Bone fracture: Got a broken collarbone, upper arm bone or shoulder
blade? This usually happens after a fall or a car accident which causes
severe pain, possibly around the shoulders.
In rarer instances, shoulder pain can also be an indication of
infection, nerve problems, or cancer - such as a Pancoast tumor, which
is a type of lung cancer, or metastatic breast cancer. If you've got
shoulder pain, don't panic, however. More often than not it is a minor
issue. If the pain persists over several days, be sure to see a doctor.
Other factors to consider
There may be certain aspects of your lifestyle which may be hurting your
shoulders without you even realizing it. It could be things like your
mattress, for instance. Notice if it is too soft. Studies have found
that a medium-firm mattress works best for people who experience neck
and back pain. If your shoulder pain gets worse at night, it may be an
issue with the rotator cuff, which could be irritating the bursa.
At-home remedies for neck pain include sleeping in a semi-reclined
chair, wearing a cooling or heating pad, and using a shoulder support
pillow. Always try to be conscious of your posture throughout the day,
whether you are sitting in front of a computer or driving.
Finding relief
If you have an aching shoulder, the first thing you do is look for
instant relief. Luckily, there is plenty you can do yourself to help
ease the pain. Unlocking tight shoulders and chest muscles is relatively
easy with simple exercises, which can be done while sitting on a chair,
standing, kneeling, or sitting on the floor. Meg Plotsky, a group
exercise and corporate recreation coordinator at the Well & Being
Spa at the Four Seasons Resort and Club Dallas, Las Colinas recommends
the following exercises and stretches:
1. Goalpost stretch
When your shoulders are rounded, the front
of your chest collapses inward. So this stretch will help open up those
chest muscles and re-set your shoulders so they are in their natural
position.
What to do: Grab a yoga strap, jump rope, or belt and come to a
comfortable seated or standing position. Place the belt in both hands
and straighten your arms out at shoulder height, keeping your palms
facing down. Then bring your hands a little wider than shoulder-distance
apart on the strap. Inhale, lifting the strap up and overhead, palms
facing forward. When you exhale, bend the elbows to about shoulder
height and lower the strap. Then, draw your shoulder blades down your
back and in toward your spine. Inhale and reach your arms back up,
exhale and return to your starting position, with your arms out in front
of you at shoulder height. Repeat for three to five times.
2. Back-bound hand stretch
If you spend much of your day with your
shoulders hunched, that inward rotation of your shoulders can become
habitual. This move will help counteract that bad habit.
What to do: Sit down comfortably, or come into a standing position and
slide your shoulder blades down and away from your ears, and together
toward your spine. Bring both arms and hands behind you and grab your
right elbow with your left hand and your left elbow with your right
hand. If you find this difficult, grab your wrist or forearm with the
opposite hand. Then, lift your chest and press your shoulder blades down
your back while drawing them toward your spine. Take 3 to 5 deep
breaths, then switch sides by grabbing your left elbow with your right
hand and your right elbow with your left hand. Once again, lift your
chest and press your shoulder blades down your back and toward your
spine, taking 3 to 5 breaths.
3. Shoulder blade squeeze
This move will strengthen the
scapular/shoulder blade muscles, which prevent your shoulders from
hunching forward, giving you a better awareness of good posture.
What to do: Come into a seated position and sit up tall with a good
posture. Bring your shoulder blades together as though you were holding a
pencil between them and down away from your ears as you squeeze. Hold
for 10 seconds, repeating 10 times, and repeat this move 3 or 4 times
throughout the day.
4. Soft tissue chest massage
This move will loosen your chest muscles.
This is important because when they're tight they pull your shoulders
forward, worsening a hunch.
What to do: Take a lacrosse ball or a tennis ball and place it against
your pectoral muscles, inside your shoulder bone and underneath your
collarbone. Gently lean against a corner of a wall and with your chest
resting against the ball on the wall, and your face in the space at the
corner (as shown in image) Gently press into the wall with your body and
massage throughout this area. If you find a tender spot, let the
pressure of the ball sit against that knot until you feel the tightness
release.
5. Supine T
This exercise is great to do first thing in the morning or right before
you go to sleep. It's a relaxed chest-opener that helps loosen tight
pecs, which may cause your shoulders to hunch forward.
What to do: Lie flat on your back keeping your knees bent and your feet
flat on the floor. Place your arms out to the side, keeping your palms
face up, forming a 'T' with your body. To increase the stretch, place a
rolled towel or foam roller lengthwise along your spine. Keep both your
hips and head on the roller or towel and do this for 10 minutes each
day.
6. Resistance 'rowing'
This exercise will strengthen the muscles in your upper back, which
reinforces proper alignment in the shoulders.
What to do: Attach a resistance band to a steady doorknob or piece of
furniture at waist level. Grab the ends of the band and step a few feet
away. Keep your feet parallel and hip distance apart. Soften your knees
and keep your torso upright with an elongated spine - to help keep your
spine straight you may also sit on a chair or stability ball. Bend your
elbows back behind your waist while squeezing your shoulder blades
together, then slowly return to your starting position. Begin with 10
reps, then increase to 2 or 3 sets of 10. For further resistance, step
farther away from the doorknob. If you want less resistance, move
closer.
7. Wall angels
This exercise strengthens the muscles responsible for holding your
shoulders back (the opposite movement of hunching them forward). It also
reminds the brain where shoulder range of motion should be.
What to do: Stand with your back against the wall and your arms out to
your sides and then bend your elbows and rotate your arms so that the
back of your hands will touch the wall exactly above your elbows. Move
your arms up and over your head slowly, focusing on maintaining contact
between your elbows, hands and the wall, then lower your arms. Go as
high or as low as you can, keeping the backs of your hands and elbows in
constant contact with the wall. Raise and lower your arms in this
motion for 10 times, slowly, as if to make a snow angel on the wall.