To help open up the anterior side of the body, Equinox Tier X Coach Matt Delaney suggests doing this shoulder stretching exercise called wall angels (think: snow angels with your back against the wall and your arms like a cactus). “This is a mobility drill that will help shoulders function optimally,” he says.
Do two to three sets of eight to ten reps. “As you become more comfortable with the movement, work to bring your forearms and tops of hands flush against the wall,” says Delaney. “For people who sit at a computer all day, the head, neck, chest and shoulders are rounded and tight for way too long,” says Probert.
The first order of business: Practice your breathing, something you can do literally anywhere. “Deep breathing will help relax the shoulders, help make you aware of tension, and start to give you relief,” says holistic physical therapist Laura Probert. “If the only thing you did was change your breathing pattern, some part of your issue in the neck shoulders would improve.
Hold the end range, taking a couple of diaphragmatic breaths before returning to the starting position. “You should be conscious of engaging your core musculature by pulling your belly button into your spine as you let your chest sink in towards the wall,” says Delaney.
You can gently tilt your head back and to each side to focus the stretch on one shoulder or side of the neck. "The connective tissue we’re addressing in this release will begin to change only after you’ve held the tissue for a long enough amount of time,” says Probert.
With arms bent at a 90-degree angle, make contact with the wall with your elbows first, and then work to bring the tops of your hands against the wall at eye level stopping wherever it feels comfortable.
Breathing exercises are also a tried and true way to calm anxiety—something we could all use right now. “When you incorporate deep, diaphragmatic breathing into your day, you’ll drastically change the level of tension in your whole myofascial system as well as pull in much needed oxygen for tissue repair and healing,” Probert says.
These 5 shoulder stretches will help you work out that WFH stiffness https://t.co/MR6PGhF4fc— Glamour (@glamourmag) March 19, 2020