Shoulder tightness is a common issue, especially for people who spend long hours at desks, scrolling on phones, or driving.

Poor alignment and sedentary habits frequently cause shoulder stiffness.

You don’t need a gym or tools—just your body—to ease shoulder tension.

Begin in an upright position, whether seated or standing, with both feet grounded.

Perform ten slow backward shoulder circles, followed by ten forward circles.

Circular shoulder rolls release tension and 小倉南区 整体 promote healthy blood circulation around the joints.

Try the across-the-chest stretch.

Bring your right arm across your chest and gently use your left hand to pull it closer to your body.

Stay in the stretch for 20–30 seconds, then repeat on the opposite shoulder.

You should feel a gentle stretch along the back of your shoulder.

Complete 2–3 repetitions on both the right and left shoulders.

Another helpful exercise is the wall angel.

Press your spine against the wall and bend your elbows to 90 degrees, creating a "goalpost" with your arms.

Slowly slide your arms up the wall as far as you can without letting your lower back arch or your arms lose contact with the wall.

Return smoothly to the initial "goalpost" position.

Perform the movement 8–10 times for best results.

This movement improves shoulder mobility and helps correct rounded shoulder posture.

Use the doorway stretch for intensified release.

Position your arms in a 90-degree angle against the door frame, elbows level with your shoulders.

Lean slightly forward until you sense a gentle pull across your chest and anterior deltoids.

Hold for 20 to 30 seconds and breathe deeply.

This movement counteracts the forward pull caused by tight pecs and sedentary habits.

Finish your routine with a gentle neck roll.

Gently tilt your head to the right, pause briefly, then bring it back upright.

Switch and slowly tilt your left ear toward your left shoulder.

Do this twice on each side.

Tension in the neck and shoulders commonly coexists—releasing one eases the other.

Incorporate them into your daily routine, especially after sitting for hours.

Small, frequent movements create lasting improvement over high-intensity bursts.

Discontinue if you experience sudden or stabbing discomfort.

Persistent or increasing discomfort warrants professional evaluation.

Small, regular movements can make a big difference in how your shoulders feel over time