Stretches for tight shoulders and lower back

If you’re in any creative field or hobby that involves a desk and or computer, there is a possibility you spend a lot of time hunched over. If you haven’t already heard, being hunched over all the time isn’t good for your posture or body, but unfortunately sitting with a slouch is extremely comfortable. One thing I like to do after sitting for long periods of time is to stretch out my lower back and shoulders, since they are often extremely tight after work.

Over the years I’ve picked up some tips from sports, yoga and my own research. Here are some of the stretches I like to do.

Lower back

Bridge

  • Lie on floor with back flat
  • Slowly bend knees and keep them flat on the floor
  • Lift up torso so that it creates a bridge
  • Hold pose for 5-10 seconds then release to start position

Knees to chest

  • Lie on the floor with back flat
  • Slowly bend knees and use your hands to hold your knees up to your chest
  • Hold the pose for 5-10 seconds and release back to starting position
  • Repeat the pose 2-3 more times

Side stretch

  • Lie on floor with back flat
  • Slowly bend knees and keep feet flat on the floor
  • While keeping knees bent slowly lower knees to the right side of your body
  • Hold for 5-10 seconds then release to start position
  • Keep knees bent and slowly lover knees to the right side of your body
  • Hold for 5-10 seconds then release to start position
  • This completes one sent
  • Repeat stretch 2-3 more times

Shoulders

Posterior shoulder stretch

  • While sitting or standing let arms hang loosely by the side of your body
  • bring one arm parallel across your body, and use opposite hand to hold arm in place
  • Gently use hand to pull arm closer to chest
  • Hold pose for 5-10 seconds then release to start position
  • Repeat steps using opposite arm
  • This completes 1 set
  • Repeat steps 2-3 more times

Overhead shoulder stretch

  • Sit or stand with back straight and chest out
  • Raise one arm overhead and bring it back so that your hand is behind your neck
  • Use opposite arm to hold elbow and gently pull arm closer to your head
  • Hold for 5-10 seconds
  • Repeat on opposite arm
  • This completes 1 set
  • Repeat steps 2-3 more times

Do these stretches a few times a week preferably at least once a day to keep your body lose and happy.

Do you stretch? What stretches do you like for your back and shoulders?

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