Dr. Udit Kapoor, a consultant at Metro Hospital in Faridabad, advises staying mindful of your body while performing daily activities. If you find yourself sitting for extended periods, he recommends changing your position frequently and taking short breaks every 30 minutes.
Tight and tensed shoulders can lead to discomfort and stiffness in the neck, upper back, and upper body. According to Dr. Udit Kapoor, a consultant at Metro Hospital in Faridabad, these symptoms can result from stress, tension, poor posture, overuse, and incorrect sleeping positions. He also mentions that during stressful events or anxiety episodes, muscles may contract involuntarily, leading to tightened shoulders as part of the “fight or flight” response.
Persistent shoulder tension could also be an indicator of ongoing pain, potentially associated with diseases or excessive strain. Dr. Akhilesh Yadav, associate director of orthopaedics and joint replacement at Max Hospital Vaishali, emphasizes the importance of addressing the root causes of shoulder tension and seeking appropriate medical or therapeutic intervention to alleviate discomfort and enhance overall well-being.
To alleviate and prevent tight shoulders, various stretching exercises and yoga practices can be beneficial, along with stress management techniques. Some exercises and stretches that can help include:
1. Shoulder raises
2. Shoulder rolls
3. Ear-to-shoulder stretch
4. Cross-arm stretch
5. Standing arm swings
6. Thread the needle pose
7. Cow face pose
Dr. Kapoor emphasizes the importance of regular shoulder stretching as it aids in loosening and strengthening the shoulder muscles. Releasing tension through these exercises can contribute to an overall sense of well-being.
Dr. Yadav agrees and adds that muscle stress can be prevented through regular exercise, particularly activities that focus on neck and shoulder strengthening and stretching. Maintaining a straight back while sitting and standing is crucial as a neutral spine position can reduce stress on the neck and shoulders.
Preventing a hunchback posture, which often results from wrong posture and muscle imbalances, can be achieved through exercises that pull the shoulders back and counteract the hunched position. Hand and arm exercises can also help stretch and strengthen chest and shoulder muscles, addressing muscle tightness and weakness associated with tight shoulders, according to Prof (Dr) Ali Irani, head of physiotherapy and sports medicine at Nanavati Max Super Speciality Hospital, Mumbai.
Here are some quick tips to help prevent and alleviate tight shoulders:
– Stay active and engage in activities that involve shoulder movement.
– Avoid a sedentary lifestyle and maintain physical activity.
– Focus on maintaining good posture and proper body alignment.
– Pay attention to your body during daily tasks, especially if you sit for extended periods. Take short breaks every 30 minutes.
– Consider ergonomic improvements in your workplace, such as adjusting chair height, monitor placement, and keyboard positioning to promote better posture and reduce shoulder strain.
– Aim to reduce stress levels.
It’s important to note that consulting a certified physiotherapist is advisable for exercises tailored to your specific physique and dietary habits, which can yield more permanent results.