Relief for Sore, Tight Shoulders

Over the past months we have examined several muscles that surround our shoulders and can cause reduce the mobility of our shoulders and cause poor posture.

We have looked at the:

Lats

Pecs

Traps

But we haven’t looked at the ‘shoulder’ muscles themselves…the deltoids (aka the delts).

The delts are situated around the top of your upper and arm and shoulder 

They help us lift and rotate your arm as well as working to stabilise our shoulders.

There are three parts to these muscles:

• Anterior (front).

• Lateral (side).

• Posterior (rear).

The front is largely responsbile for pushing and lifting our hand up, the side deltoid is for lifting our arms out to the side and the rear deltoids are for pulling or rowing type motions.

They work a lot throughout the day and we use them to pull, push, lift, reach, walk and even sit. So no wonder they get tired and tight and feel sore and stiff after exercise.

https://www.healthline.com/health/exercise-fitness/deltoid-stretch

https://www.medicalnewstoday.com/articles/322031#symptoms

What causes tight delts?

Sitting Too Long and Poor Posture

Seeing a common thread here? Sitting for prolonged periods and with poor posture with a hunch can cause your shoulders to droop forward resulting in the shortening of the front delts and a fatiguing of the rear ones.

Overuse

Additionally, overuse of the deltoids can also causes tightness. This is especially true in athletes that use their shoulders repetitively.

https://www.self.com/gallery/stretches-to-relieve-tight-shoulders

https://www.medicalnewstoday.com/articles/322031#causes

What happens when we have tight quads? 

Tight quads can cause lower back pain and tight hips. They can also affect your mechanics (especially when running or walking) and posture which can lead to an increased risk of knee and hip injuries. 

As they attach to your kneecaps, tight quads can also lead to a misalignment of the kneecap and a resulting pain.

https://www.livestrong.com/article/510864-effects-of-tight-quadriceps

So, I have tight delts…what can I do about it?

Firstly, if you are suffering pain, there are several medical causes, so please consult your health professional for advice.  

Additionally, here are some things you can do to help with tight delts.

Mobility

T-Spine Windmill

1. Lie on your right side with your knees stacked and your knees and hips both at right angles.

2. Start with your arms straight and extended in front of your body with your palms together.

3. Slowly open up your body and bring your left arm over to your left side to from a ‘T’ with your shoulders blades on the ground.

4. Return your left arm to your right (the starting position).

5. Repeat on both sides.

https://www.self.com/gallery/stretches-to-relieve-tight-shoulders

https://www.healthline.com/health/exercise-fitness/dynamic-stretching#for-runners

Shoulder Rolls

1.     Stand up straight

2.     Roll your shoulders in a backward circular motion for 5 rotations

3.     Then do 5 rotations forward

https://www.healthline.com/health/fitness-exercise/upper-back-pain-exercises#10-stretches

Self Myofascial Release / Self-Massage

Deltoid Roll

1. Lie on your side with a foam roller under your shoulder.

2. Roll slowly up and down over your deltoid muscle.

3. Repeat on the other side.

https://www.healthline.com/health/fitness-exercise/foam-rolling-how-to#11

Trigger Ball

1. Placing a ball between your deltoid a wall (front, side or rear).

2. Roll against the wall.

https://drnotley.com/self-myofascial-release-of-the-shoulder-deltoid/

Yoga 

Standing Chest Opener

1. Stand and clasp your hand behind your back.

2. Draw your shoulder blades together and feel the front of your chest open and stretch.

3. Swap your hadn’t clasp and do it again (often feel very awkward but is good for balancing the sides).

You can also do it with a towel or a yoga strap

https://www.verywellfit.com/easy-stretches-with-a-strap-2696355

https://www.verywellfit.com/how-to-do-anterior-shoulder-stretch-3436426

Bow Pose

1. Lie on your stomach with your hands alongside your body.

2. Bend your knees and bring your heels as close to your butt as you can (keep your knees no wider than hip width).

3. Reach back with your hands and take a hold of your ankles.

4. Try and lift your heels away from your butt and lift your thighs away from the floor.

5. Draw the tops of your shoulders away from your ears.

Conclusion

Our shoulders get worked a lot during the day and can become tight. Try these exercises to help loosen and relax those tight shoulder muscles to help you stand taller and move better.

You can also get your FREE 2 week Recharge trial and we’ll go through these techniques with you.

The EVERYDAY can lead to tight shoulders.

Come to Recharge and Move BEYOND the EVERYDAY.