Some simple stretches relieve upper body stiffness. Take note of what you can do to breathe better and correct your posture.
The shoulder is the joint with the greatest mobility of the body but also, due to its complexity and the continuous frictions to which its tendons are subjected, one of the most unstable and causes the most discomfort.
While the knees and spine have traditionally been the most injury-prone areas of the body, the vulnerability of the arms and hands has become especially apparent in the computer age.
The combination of stress with the physical demands of continued computer use (with repetitive motions) results in a wide range of ailments, from acute neck and shoulder stress to carpal tunnel syndrome or tendinitis.
The shoulders are especially sensitive to worries and tensions, which the body lives as real burdens. Somehow, unconsciously, they seem to bear that weight.
HOW TO RELEASE TENSION IN THE SHOULDERS
Most shoulder pain originates in the muscles, tendons and ligaments surrounding the joint and not in its bony mechanism itself.
These are pains related to poor postural habits and tensions due to physical or psychological overloads, to which they are especially vulnerable. Thus, sagging shoulders may suggest an excess of responsibilities, while others shrunk upwards, stiffness and tension.
Many people are surprised that tension in the neck and shoulders can lead to pain in the hands and wrists, but it is explained by the connection of nerve pathways and because when large muscles and joints are not able to effectively perform their function, minor muscles and joints suffer.
For example, neck, shoulder and upper back muscles that are shortened impair the muscles of the wrists and hands, which are already working on the keyboard more than nature anticipated.
Stress also affects the musculoskeletal system. Just look at what happens after working a few hours in front of a computer screen: the shoulders have approached the ears and the muscles of the upper back and neck have been tightening.
When the tension in the shoulders is intense or prolonged excessively it can compress the nerves of the neck and affect the balance of the back, so it is advisable to learn to relax them and keep them flexible.
Stretching and breathing – two fundamentals of yoga – can be very helpful to unload all this decisive muscle area. It is important to balance the time spent in front of the computer with breaks.
Some exercises help improve sitting posture and increase tone, flexibility, and circulation in the upper body.
A BASIC STRETCH FOR SAGGING SHOULDERS
The shoulders, along with the cervical vertebrae, make up “the hanger” of each person.
If the posterior musculature of the body is shrunken and shortened, the shoulders tend to rise closer to the ears, and the neck appears shorter. Likewise, if the pectoral muscles are contracted, the shoulders are brought forward.
When, on the contrary, all this musculature is stretched, the shoulders are cleared down and back, separating from the ears, and the neck looks slenderer. The result is a much more relaxed and attractive body posture.
A good placement, in which the shoulders are clear, down and back, separated from the ears, so that the neck is “lengthened”, not only improves the silhouette and conveys a sense of harmony; but it favors the relaxation of the chest and the upper part of the back, which allows you to breathe better, fully.
This exercise can be done anytime, anywhere. It is excellent for sagging shoulders.
- Sitting comfortably on the floor, cross-legged, or in front of the computer, while you pause, interlace the fingers of both hands on your head.
- With your palms up, extend your arms a little back and up, but without lifting your shoulders, moving them away from your ear. Feel the stretch in your arms, shoulders, and upper back.
- Then take the opposite elbow with one hand. Stay like this for about 15 seconds, breathing.
- Rest and repeat it on the other side.
EXERCISE TO GAIN MOVEMENT IN THE SHOULDERS
The shoulders are complex joints in which the tendons are subjected to constant friction. Over time they wear out and can hurt and lose flexibility.
It’s good to practice some simple shoulder stretches that keep them agile:
- To stretch your shoulder and the middle and upper back, take one elbow with your hand from the other arm and gently pull it toward the opposite shoulder. Hold the position for 10 seconds and do the same with the other arm.
- With your arms over your head, hold one elbow with the hand of the other arm. Slowly, pull the elbow towards the nape of the neck, causing a gentle and progressive stretch. Hold the position for 15 seconds, without straining. This stretch works the triceps and upper shoulders. Perform the same exercise with the other arm.
As a sport, perhaps the one that most strengthens the muscles of arms, shoulders and back is swimming. It reduces tension and relaxes the entire upper body.
EXERCISE TO UNBLOCK SHOULDERS AND IMPROVE POSTURE
To free the shoulders from tensions and energy blockages, some exercises can be performed that bring the shoulders back and stretch the pectoral muscles, since the contraction of this musculature is responsible for the shoulders falling forward.
This is very simple: it can be practiced in any situation and time, and it is very effective when you have a tendency to slough.
- Standing, with your feet in parallel, take your hands crossed behind your back and push your shoulders back and down, keeping your abdomen firm.
- Try to join the two shoulder blades and also mobilize the shoulders by pulling your hands towards the ground, to lengthen the trapezoids. The elbows must be stretched to exercise the triceps. Hold a gentle stretch for 5 to 15 seconds, and relax.