Shoulder strain can be caused by sitting at a desk, overwork, stress, and sleeping in bad posture. We put too much stress on our shoulders which causes them to slouch or they can also get irritated due to various posture changes. Let us know today how you can relieve tension in your shoulders.
Shoulder and back muscles affect the position of your spine. Changes in posture can affect the way your body moves, for example, the position of the shoulder blades, and how well the muscles work together. Making sure you are aware of your posture is one of the most beneficial things you can do to help improve your posture and improve your shoulder stress.
Causes of shoulder strain
1 Bad Posture
Maintaining poor body posture, such as leaning forward, can lead to muscle imbalances and strain in the shoulders and upper back muscles over time.
2 Stress and anxiety
Emotional stress and anxiety can cause tension in the muscles throughout the body, including the shoulders. The body’s natural response to stress often results in muscle tension, which can cause shoulder tension.
3 Constantly staying in the same movement
Performing repetitive activities or movements that put stress on the shoulder muscles, such as lifting heavy objects, typing on a keyboard for long periods of time, performing overhead movements in sports such as tennis or swimming, can cause muscle fatigue and strain.
4 Weakness in muscles
Weakness or imbalance in the muscles around the shoulders, such as the rotator cuff muscles or the muscles of the upper back and chest, can cause certain muscles to become damaged, causing strain and discomfort.
5 Injury or trauma
Any previous injuries to the shoulders, such as strains, sprains, or injuries caused by overuse, can cause tension in the muscles as they attempt to protect the injured area and help the weakness muscles.
Practice these 3 exercises to reduce stiffness and shoulder tension.
1 trunk rotation
These mobility exercises are great for targeting your back mobility, especially your upper back.
Lie on your side with your knees bent and arms extended in front of your body. Slowly reach your upper arm behind you and twist your upper body, rotating along the spine and turning your head over your hand. When you are in this posture, try to relax, breathe slowly and hold for 20-30 seconds. Do this two to three times on each side at least once a day.
2 shrug shoulder blades
To do this stretch, first of all you have to sit or stand in a good posture. Then press your shoulder blades back and down and hold for five seconds, repeating five times. This exercise can be done maximum five times a day. You can do this twice a day in the beginning to get into the habit. You can do this comfortably while sitting on your chair while working.
3 shoulder tee
For this, you start by holding an elastic band in front of your chest with your arms fully extended. Then, pull your arms out to the sides while engaging your shoulder blades back and down. You can do this stretch two or three times a week for three sets of 10.
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