Everywhere you look, people are rubbing their shoulders due to pain and discomfort. Shoulder pain is often caused by repetitive actions, such as working on a computer, driving for long periods of time, or maintaining poor posture. These actions cause our shoulders to rotate inward, our heads to lean forward, and our chest muscles to tighten. In response, our shoulder and neck muscles contract to keep us upright. Pain, stiffness, and inflammation can result, derailing our range of motion and putting a damper on our lives.
Here are three simple and fun partner shoulder stretches to help improve range of motion, flexibility, and overall well-being. It’s important to remember that when working with tight or stiff shoulders, always warm them up first.
Shoulder Stretches: #1 – Warm-Up
Stand with your feet shoulder-width apart and your hands by your sides. Raise your right arm up and across your chest and place your left forearm behind the right elbow or triceps area. Pull your right arm toward your left shoulder, then lower your arms, shake them out and perform the same stretch with the left arm across to the right shoulder. Release and prepare for the next stretch.
Shoulder Stretches: #2 – Arms Behind Back
Stand facing your partner’s back, with their arms crossed behind their back and wrists crossed. Hold onto their hands, engage your core, and lift your chest. Gently pull back as your partner (who is being stretched) leans forward. Allow their body weight to pull you forward, keeping their head up and allowing their shoulders to roll back for a deeper stretch if possible. With each exhale, encourage your partner to relax deeper into the stretch. Hold for about 20 to 30 seconds, then slowly release. Cross the other wrist on top and repeat the stretch, doing this a few times as needed.
Shoulder Stretches: #3 – Hands Behind Head
Stand facing your partner’s back once again. This time, the person being stretched should place their hands behind their neck. Step close to your partner and place your forearms in front of their forearms. Slowly and gently pull your forearms back toward you. Hold for 20 seconds and then slowly release.
Warm Down and Shake It Out
Finish this series of shoulder stretches by repeating the warm-up exercise (#1) from above. Shake it out and relax your muscles. These stretches should be performed at least once a day to keep your shoulders flexible and pain-free.
Incorporating these stretches into your daily routine can work wonders for your overall shoulder and neck health, especially if you spend a lot of time sitting at a desk or behind the wheel. These stretches not only alleviate current pain but can also help prevent future issues by keeping your muscles flexible and strong. It’s also a great opportunity to engage with your partner or a friend in a healthy and enjoyable activity.
For more information on shoulder health, check out resources on websites such as WebMD and Mayo Clinic. Remember, it’s always best to consult with medical professionals if your shoulder pain persists or worsens. These stretches are meant to be a supplement to proper medical advice and treatment, not a replacement.
