shoulder stretch

This stretch may look familiar if you've taken a yoga class. It's the prep pose you learn before doing Wheel pose. Also called Half Wheel, this stretch will increase flexibility in your spine and also stretch out your shoulders and the back of your neck. Because it doesn't require a lot of energy, it has both a calming and energetic effect on the body and mind.

• Begin lying flat on your back with your arms along the sides of your body, with your palms facing down.
• Bend your knees and place your feet flat on the floor. Walk your heels as close as you can to your bum, keeping them hip-width apart. Make sure both feet are parallel.
• With your palms and feet pressing firmly into the ground, lift your hips off the floor.
• Stay here, or clasp your hands together below your pelvis, extending through your arms. I like to rock my weight from side to side so that I can bring my shoulder blades closer together.
• Stay here for 30 seconds. Try to keep lifting the hips up as high as you can, and gaze toward your belly.
• To release this stretch, gently lower your booty back to the ground. Then stretch through your lower back by hugging your knees into your chest.

This position feels great if you have been slumped over a steering wheel or a keyboard for hours. Try it and tell me how you feel.

This woman may look like she's relaxing by the lake, soaking in the warm sun, but she's actually getting an amazing stretch in her chest, shoulders, and abs. This is the perfect stretch to do if you've been sitting hunched over a computer or steering wheel all day. It also feels great the day after doing tons of push-ups.

For details on how to do this stretch, read more

If you want to open your heart, both figuratively and literally, backbends are the way to go. There's no need to spring yourself into a challenging variation like Full Wheel when you can do a much more gentle variation like this one. Not only does it increase flexibility in your spine, but holding on to your ankles also allows you to deeply stretch your chest, shoulders, and the back of your neck. Because it doesn't require a lot of energy, this pose has both a calming and energetic effect on the body and mind.

Sanskrit Name: Bada Setu Bandha Sarvangasana English Translation: Bound Bridge Pose Also Called: Bound Half Wheel

For details on how to do this deliciously juicy-feeling stretch, read more

Suffering from tight shoulders and a stiff neck? Whether it be from a stressful job or a kick-ass weight training session at the gym, this stretch is sure to bring some instant relief.

Find a wall and then keep reading

Some areas of the US are getting dumped on by snow. That translates to lots of shoveling, which definitely helps burn calories and tones your muscles but can leave you with aches and pains too. I've already shown you how to stretch your lower back and hamstrings using a shovel, so here are some stretches to target your shoulders, upper back, front abs, and the sides of your torso.

Here's how to do the first stretch, which feels great on sore shoulders.

• Stand with your feet hip distance apart. Extend your arms out in front of your chest, holding the handle with one hand and the other end of the shovel with the other hand.
• Raise the shovel over your head and, as you gently arch back, lower the shovel behind you as much as you can. You should feel a nice release in the chest, shoulders, and abs.
• After 30 seconds, bring the shovel to the front of your body and lower it to the ground.

For another stretch that will target the sides of your body read more

Take time out of your busy day and do this relaxing forward bend. All you need is a wall and a few minutes, and you'll feel an amazing stretch for your tight hamstrings and lower back.

To learn how to get into this stretch, read more

After doing upper body strengthening exercises, it feels so good to stretch out your chest and shoulders. Here's a simple stretch you can do using a resistance band, a yoga strap, or even a belt. Definitely use a band if you have one since the flexible material will allow you to get an even deeper stretch.

To learn how to do this stretch, read more

Constantly hovering over your keyboard, with your shoulders hunched over not only contributes to terrible posture, but can be a real pain in the neck and back. I know this stretch looks a little provocative and is reminiscent of FlashDance, but it is the antidote to a day of blogging.

• Sit on the edge of your chair. Reach your hands behind you and hold on to the back of the chair.
• Inhale and press your chest forward, arching your spine. If it feels comfortable, let your head fall back slightly to open through the front of the neck.
• Continue to breathe, feeling the front of your body open up as you extend backwards.
• Hold this position for 30 seconds or as long as you want. Then slowly lift your head back up, straighten your spine, and release the chair.

Try it and tell me what you think.

Tense shoulders are a symptom of stress and working at a computer all day, so take a break, get on the floor, and give this relaxing stretch a try. It's a variation of the chest opening spinal twist, and it'll not only relieve tension in your shoulders, but you'll also get a nice stretch in your lower back.

To learn how to get into this pretzel of a stretch, read more

Take a break to stretch your spine and shoulders with this relaxing stretch. Not only does it make your spine feel longer and your shoulders more open, but relaxing your head to the floor also helps relieve stress and tension.

This stretch looks a little sexier than others I've posted, so maybe do this one when you have a little privacy. To learn how, keep reading