Certain exercises can help relieve tight shoulders. Even if the tightness is not severeit’s a good idea to focus on this body area and work to relax it. See a doctor for any lasting or intense pain.

Tight shoulders can cause pain or stiffness in your neckbackand upper body and limit your daily activities. Your shoulders may feel tight and stiff due to stresstensionand overuse.

Tight shoulders can also be caused by sitting for extended periodsincorrect sleeping positionsand injuries. Poor posture and improper alignment of your body can also play a part.

Read on to learn how to relieve and prevent tight shoulders.

  1. While standing or sittingand with your arms by your side and a straight backslowly lift your shoulders up toward your ears.
  2. Hold here for a few seconds.
  3. Slowly lower your shoulders back down.
  4. Repeat 5 times.
  1. Maintain good posture while standing or sitting.
  2. Roll your shoulders upbackand down.
  3. Do this movement 10 times.
  4. Thenroll your shoulders upforwardand down 10 times.
  1. Sit with a straight spine and tilt your head toward your right shoulder.
  2. Go as far as you can without straining or lifting your left shoulder.
  3. Deepen the stretch by using your right hand to gently pull your head down.
  4. Hold for 30 seconds.
  5. Repeat on the opposite side.
  1. Bring your left arm across the front of your body at about chest height.
  2. Support your left arm with the elbow crease of your right arm or use your right hand to hold your left arm.
  3. Stretch out your shoulder and continue to face forward.
  4. Hold this stretch for 30 seconds.
  5. Repeat on the opposite side.
  1. Stand with your arms by your side and your palms facing your body.
  2. Swing your arms forward to bring your arms as high up as they will go without raising your shoulders.
  3. Lower your arms back down and bring them as far back as possible.
  4. Keep the rest of your body still.
  5. Continue this movement for 1 minute.
  1. Make fists with your hands and bring them in front of your hips.
  2. Inhale as you lift your arms overhead so your hands come together above your head.
  3. Lower back down to the original position.
  4. Repeat 10 times.
  1. Stand with your feet wider than hip distance with your toes facing forward.
  2. Interlace your hands behind your back and open your chest.
  3. Engage your leg muscles and keep a slight bend in your knees.
  4. Hinge at the hips to fold forwardbringing your arms up and towards the sky
  5. Allow your head to hang down and tuck your chin slightly to your chest.
  6. Remain in this pose for up to 30 seconds.
  1. Place your hands underneath your shoulders and your knees underneath your hips.
  2. On an inhalefill your belly with air and let it sink down as you look up.
  3. Exhale as you engage your abdominalstuck your chin into your chestand round your spine.
  4. Continue this movement for a few minutespaying special attention to your shoulders.
  5. Repeat times in each directionholding the position for 10 seconds each time.
  1. Come onto all fours with your hands directly under your shoulders and your knees underneath your hips.
  2. Lift your right hand slowly to the left with your palm facing up.
  3. Rest your body on your right shoulder and turn your head to the left.
  4. Make sure you’re not sinking onto your shoulder.
  5. Hold this pose for 30 seconds.
  6. Slowly release and come back to the original position.
  7. Repeat on the opposite side.
  1. You can do this pose while seatedstandingor in a tree pose.
  2. Bring your hands behind your back with the backs facing each other and your fingers facing down.
  3. From hereflip your hands in the other direction so your fingers are facing up.
  4. Turn your palms to face each other.
  5. Press your palms togetherdraw your elbows slightly backand open your chest.
  6. Keep your spine straight.
  7. Hold this pose for 30 seconds.
  1. From a seated positionbring your left elbow up to the side of your head with your hand facing down your spine.
  2. Use your right hand to draw your left elbow over to the right as your hand moves further down your spine.
  3. If it’s comfortableyou can bend your right arm and bring your right hand up to clasp your left hand.
  4. Hold the pose for 1 minute.
  5. Repeat on the opposite side.

It’s important that you stretch your shoulders regularly because it helps loosen and strengthen the shoulder muscles. Releasing tension in your body can improve your overall feelings of wellnesstoo.

In a 2016 study of office workersresearchers found that regular shoulder and neck stretches over a period of four weeks helped reduce neck and shoulder pain.

These stretches may help increase flexibilityextend your range of motionand prevent injury. If you’re short on timetry to do them in shorter spurts throughout the day. You can increase the number of sets you do as you gain strength and mobility.

Tight shoulders can be caused by several factorsincluding age. Many of the movements you perform daily cause you to bend forward. That strains your shouldersneckand back.

You may create tension in your shoulders from everyday activities such as textingsitting for extended periodsor carrying heavy bags. Weak musclespoor postureand incorrect alignment in your body can also lead to tight shoulders. In some casesmuscle tension may also be the result of injury or chronic stressor an underlying conditionlike:

It’s important to take care of your shoulders even if they aren’t tight now. Exercising regularly is key to prevention.

  • Stay active and engage in activities that require you to use your shoulderssuch as swimming or yoga.
  • Always drink plenty of waterespecially when you exercise.
  • Go for regular massages if possibleor take a few minutes each day to do a self-massage. For thisyou may use essential oils diluted in a carrier oil or a muscle rub.
  • Avoid a sedentary life and stay as active as possible.
  • Try to maintain good posture and proper alignment in your body. Pay attention to your body as you go about your daily tasks. If you sit for long periodschange your position often and get up for a short break every 30 minutes.
  • Reduce your stress.

How do I reduce shoulder pain?

See your doctor if your shoulder tightness or pain doesn’t improve once you start stretching or experiencing intense pain. You should also see your doctor if you begin to experience muscle weakness in your arms or start to have other symptomssuch as fevers.

What stretches can I do for shoulder pain?

If you are experiencing shoulder painthere are a few other exercises that can helpincluding certain yoga poses such as the child’s pose or downward dog. Read about our top 10 exercises to relieve shoulder pain and tightness.

How do you stretch your shoulder and rotator cuff?

Good rotator cuff exercises include the doorway stretch and the reverse fly. Learn about these and other rotator-cuff exercisesas well as more shoulder exercises.

If you notice tension or tightness in your shouldersit’s important to relieve it as soon as possible. Early treatment can reduce your risk for complications.

It’s a good idea to do exercises to loosen up your shoulders even if you don’t have severe tightness. Try to bring awareness to this area of your body throughout the dayand work on relaxing and releasing tension. If you’re experiencing long-lasting or intense painsee your doctor. They may recommend additional therapies or exercises.