Three Natural Movements to Restore Tight, Stiff Shoulders and Neck

Three Natural Movements to Restore Tight, Stiff Shoulders and Neck

If you’ve ever gone to reach overhead and felt like “it shouldn’t be this hard,” or have dealt with nagging neck pain, you know how frustrating it can be.

If you have rounded shoulders, chronic neck tension or a tight upper back, these three shoulder exercises are going to be a game-changer for you.

Subscribe for more valuable videos

These are based on Controlled Articular Rotations from FRC. Which is a fancy way of saying, make smooth, controlled circles with your joints every day if you want them to work nice.

Here are my recommended doses and instruction:

  • Spend at least five minutes a day hanging
    • This should be accumulated! Not all at once. 30s here, 15s there throughout the day.
  • Practice the movements independently before trying to make circles.
    • Squeezing the shoulder blades together (retraction)
    • Pressing the shoulder blades apart (protraction)
    • Lifting the shoulders up to the ears (elevation)
    • Dropping the shoulders into your back pockets (depression)
  • Once you’ve mastered that, make big circles with your shoulder blades in these three positions
    • Hands and knees position – 3 smooth, slow repetitions in each direction
    • Hanging assisted with feet on the ground – 3 smooth, slow reps each direction
    • Paralettes or chairs – again, 3 smooth, controlled reps each direction

Do this for at least 30 days and see how your shoulders feel.

Too easy? Here’s how to make them even harder:

  • Scapular circles from a push-up position
  • Scap circles from a dead hang (feet off the ground)
  • Scap circles on paralettes with feet off the ground, knees tucked to chest

Share the love, yeah?

Use one of the buttons on this page to share this with someone that needs to give their shoulders/neck/upper back some much needed TLC.

Don't Die Without Uncovering Your Body's Potential

If you want to trade aches and pains for a body that feels great to wake up in, you need to rebuild your foundations. Get my free mobility lesson so you can regain your movement confidence.

Learn more

© 2017 UH | Powered by wildness