When your shoulders are rigid, stretching may seem the obvious answer. However, in many cases, stretching is just a temporary solution and not a real solution – and when it comes to the shoulders, stretching may even make discomfort worse.
Understanding why your shoulders are rigid is essential to solve the problem. Instead of passive stretching, a more effective approach involves specific exercises of mobility, strength and breathing to correct muscle imbalances, improve joint stability and improve overall function.
The reason why your shoulders are rigid
The shoulder joint is the most mobile in the body, allowing an extensive range of motion. But this mobility has a cost – it is also the less stable joint.
Unlike the hip, which has a deep ball structure and socket for support, the shallow shoulder cavity depends on a network of muscle, tendons and stability ligaments.
The scapula (shoulder blade), collarbone and humerus (arm bone) depend greatly on the coordination of muscles such as the rotator cuff, trapeze, anterior serratile and deltoids to control movement and maintain joint integrity.
When the deep stabilizing muscles of the shoulder, such as the lower trapezoid, anterior serratile and rotator cuff, are not functioning properly, larger muscles such as the upper trapezius (located on the side of the neck and back) and pectoralis major tend to compensate. This creates excessive tension and poor joint positioning, leading to stiffness and discomfort.
These imbalances are common in people who spend long hours sitting on the table, curved on devices or repeatedly performing movements above the head in sports or exercises.
Why stretching is not the answer
Stretching shoulders that look tense may provide temporary relief, but it does not treat the root cause. In fact, aggressive stretching can increase instability, putting more tension in the joint, which can lead to pain and injury.
In my work with professional baseball teams in the last two decades, I have seen firsthand as well-meaning stretches can sometimes do more bad than well. Years ago, many teams encouraged throwers to perform the “Sleeper Stretch” – a position you lie down and use the upper arm to push your arm from inside inner rotation – to improve shoulder mobility. But over time, mobility experts realized that this stretching was making the shoulder joint excessively loose and unstable, increasing the risk of injury rather than preventing it.
This change of approach has reinforced an important lesson: instead of lengthening the shoulders, the focus should be on restoring proper muscle activation, optimizing alignment and improving movement patterns.
What really works: a smarter approach to shoulder health
To effectively relieve shoulder stiffness and restore healthy function, you need a multifaceted approach that includes:
- Strength training directed to activate underused muscles and increase joint stability
- Mobility Exercises controlled to improve joint mechanics and reinforce proper movement patterns
- Breathing techniques to improve posture and alignment and reduce compensatory tension
Here are four exercises that cover these bases and can be done as an independent routine two to three times a week or incorporated into your regular workouts. Make sure you consult your doctor before you start any new exercise program. Stop immediately if you feel pain
1. Breathing bridge
Lie on your back with your knees bent and feet on the hip width. Hold a block of foam yoga or a towel wrapped around your knees.
Place your hands in the lower ribs to monitor your movement: ribs moving in the expiration and out of inspiration.
Expire completely, contracting the core as your ribs move in and the entire ribcage moves toward the waist. At the end of the exhalation, fit the coccyx and lift the hips 3 to 4 inches from the floor, keeping the bottom of the back straight.
Keep this position by five deep breaths, keeping the core and the glutes active.
Rest for 15 to 30 seconds and repeat for a total of two series and 10 breaths.
Why works : This positional exercise exercise improves deep core activation and respiratory mechanics, helping to reduce compensatory voltage in the shoulders that hinders mobility, while optimizing the positioning of the chest to stabilize omplates, clavicles and upper arm bones.
2.
Stand with your back against a wall, 15-20 inches away, knee slightly bent knees. Press all the back and head against the wall. Contract the core to help keep the lower ribs low and the bottom of the back pressed against the wall.
Lift your arms to shoulders, elbows bent to 90 degrees with the back of your hands, elbows and shoulders touching the wall.
Inhale as you slide your arms up until you keep contact becomes difficult. Expire when returning to the starting position.
Although this exercise seems simple, keeping all contact points, especially keeping the bottom back on the wall, it can be quite challenging. Contact is more important than how much you move your arms.
Complete a total of five coordinated repetitions with your breath, focusing on pulling the lower ribs in, back and down with each expiration.
Do two to three series, resting about 30 seconds between them.
Why works : This exercise of mobility and stability improves the function of the muscles that move and stabilize the scapulas, releasing compensatory tension in front of the shoulders and chest to neutralize the curved posture.
3.
Place a kettlebell weighing between 2 to 9 pounds on the floor with a pillow or towel folded in front of it.
Select an appropriate weight for your fitness level – nothing too heavy. Kneel over the cushion so that your back is focused on the weight.
Your feet should be apart on the width of the hip with your toes folded forward.
Sit on your heels and reach behind you with both hands to hold the kettlebell handle.
Exhale as it contracts your core and pushes the hips forward, lifting the kettlebell behind you as it rises to an erect kneeling position.
Keep your shoulders, ribs and hips aligned on your knees without arising your back. Hold the kettlebell with your arms straight, keeping your shoulders open.
Keep this posture by five deep breaths using exhales to keep the ribcage low and inspirations to expand the lower ribs.
Take a break from a minute or two between the repetitions, repeating once or twice.
Why works : This strengthening exercise improves postural control and shoulder stability creating a neutral position aligned with the shoulders, thoracic box and hips. Movement also serves as a position of positional breathing that takes advantage of respiratory work to restore alignment and relieve compensatory tension.
4. Double knee twist folded with wind mill on the shoulder
Lie on your right side with your knees bent to 90 degrees in front of the hips, placing a yoga block or pillow between your knees.
Use a pillow or pillow under the head to keep your neck aligned with the spine.
Extend both arms forward at the shoulder height, with the palms together.
Inhale as it rotates your left arm into a circular motion above the head and continuing down toward the floor behind you on your left side. Turn your head to accompany the movement.
Exhale and place your right hand on the outside of the left leg to help keep your lower body stable.
Keep for two breaths, then return to the beginning. Repeat once or twice before changing sides.
Why works : This mobility exercise uses rotation to improve shoulder movement amplitude and reduce compensatory tension.
If you have lengthened your shoulders to relieve rigidity but you are not seeing results – or worse, you are feeling more discomfort – it’s time to rethink your approach. Practicing the specific exercises of strength, mobility and breathing above, you can address the root causes of tension, improve function and prevent future discomfort.
How to have more flexibility? See Tips and Benefits of Stretching
This content was originally published in why lengthening the shoulders can do more bad than well on the CNN Brazil website.
Source: CNN Brasil
I am an experienced journalist and writer with a career in the news industry. My focus is on covering Top News stories for World Stock Market, where I provide comprehensive analysis and commentary on markets around the world. I have expertise in writing both long-form articles and shorter pieces that deliver timely, relevant updates to readers.
