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13 Stretches for Tight Shoulders

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here are of my favorite shoulder stretches that you can use to create length

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suffering from a sore neck

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get the free mobility guide to fix your pain today

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block assistance

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e ow butterfly | 5 breaths

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place one block at mid-height running vertically between your shoulder blades and the other block at low height running horizontally to support your and neck

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touch lightly behind your head

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open your e ows as wide as you can

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side shoulder stretch | breaths

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in the same block position as above

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tuck your e ows in close towards the block that's between your shoulder blades

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over shoulder stretch | 5 breaths

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reach as high as you can

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place your e ows on either block and put your palms together in a prayer position

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lower your into the gap between the blocks and rest your prayer position hands behind your neck

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single arm shoulder lengthen | breaths

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stack the two blocks on top of each other

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stretch your shoulder long and rotate towards your support arm

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standing shoulder stretch | breaths

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clasp your hands together behind your back

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keep your neck in a position

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roll your shoulders back and down

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wrist pull shoulder stretch | breaths each angle x

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thread the needle | breaths

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walk your hands forward as far as they go without changing the position of your hips

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down dog | breaths

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posterior shoulder opener stretch | breaths

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i recommend following these stretches at least once a week to keep your posture right and your shoulders loose and pain free

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hip and back stretches to help you sleep faster than ambien

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soothing stretches

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13

stretches

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by jessica gouthro

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a foam roller to get started

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hold this stretch

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just do this stretch lying flat on the ground without the blocks

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goal post stretch | breaths

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in the same position as the stretch above

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relax as you allow your shoulders and chest to stretch

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hold this position

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in the same position as before

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hold each one

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keep switching sides to stretch each side over 3 times

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rotator cuff stretch | breaths

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make sure to keep your thumbs down into the ground and your wrists rotating open

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hold this stretch

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in the same position as above

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hold this stretch

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e ows stretch | 5 breaths

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arrange the blocks so that they are both on the lowest height

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kneel on the ground facing the blocks

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press your chest towards the floor to intensify the stretch

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hold this stretch

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kneel down in front of the blocks

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place one hand on the stacked blocks and the other on the ground

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hold this stretch

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stand tall

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press your knuckles down towards the ground as you lift your chest

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hold this stretch

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take a comfortable kneeling position

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straighten your right arm and make a fist

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look towards the opposite direction of the pull

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hold each stretch

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start in an all-fours position

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thread your right arm through the middle until you lay your head and shoulder down on the ground

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prop your left hand up on the fingertips and press into the ground to further the rotation

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hold this stretch

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puppy pose | breaths

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start in an all-fours position

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lay your fore down on the ground

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press your chest down to the ground to intensify the stretch

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hold this stretch

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start in a forward fold position

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walk your hands out until your body forms a triangle shape

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plant your hands fir y into the ground then lift your hips up further to stretch your shoulders

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press your chest down towards the ground to intensify the stretch in the shoulders

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hold this stretch

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lie belly down on the ground

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reach your right hand across your chest underneath you

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use your left hand

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rotate your chest towards the ground to intensify the stretch across the back of your shoulder

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hold this stretch

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now that you have learned these stretches to fix and relieve tight shoulders

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the best strategy to make sure this happens

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so

10

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jessica gouthro

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