Hello, shoulder tension. How are you? Gradually building as I get older? As I sit at desks too much? With the stress of everyday? Cool. Except, this doesn’t have to be the case. We have this idea that once we reach 35 we suddenly need to accept back ache, a feeling of stuckness when we get out of bed in the morning, and shoulder and neck tension that won’t let up. Especially if you’re a desk-worker; it’s par for the course.

Except it’s not. It’s just that you’re not moving in the right sorts of ways (not to mention society helps reinforce all the crap I just mentioned, so we come to expect and accept it way too easily).

So this is a call for gentle, easy, short bursts of movement that get you more mobile, your blood circulating, and your stuckness more fluid. Maybe you’re prepping for a workout or just looking to ease stiffness from sitting at your desk all day—it doesn’t matter why, a quick shoulder warm-up can work wonders. Let’s talk about the benefits of a targeted shoulder warm-up and get you moving in the ways you need.

Why focus on shoulder mobility?

Our shoulders are incredibly versatile joints, but—and I’m talking to you, desk gremlins—they are also prone to stiffness and tension. If we want to build strength in our upper body, or maintain functional movement (like washing your hair, or picking up the Sainsbury’s shop), keeping our shoulders mobile is crucial. A good shoulder warm-up helps to:

  • Increase blood flow: it boosts circulation to your shoulder muscles, preparing them for more intense activity if that’s your jam, or keeping them active and ready for whatever comes your way
  • Better flexibility: even simple, short warm-ups improve the range of motion in your shoulders, which is essential for everyday activities.
  • Relieve tension: shoulder movements are super effective at reducing stress and tension that builds in the upper body. It’s an area prone to it.

A quick and effective shoulder warm-up

In my 4-minute shoulder warm-up, I take you through a series of movements designed to target all the major muscles around your shoulders. Join me here (or click the video below), or try this on your own:

  1. Shoulder rolls: Start with gentle shoulder rolls to get the blood flowing. Roll your shoulders up to your ears, down and back 10 times. Repeat in the opposite direction.
  2. Arm circles: Extend your arms out to the sides and make small circles, gradually increasing the size. Perform this for about 1 minute in each direction.
  3. Cross-body arm swings: Swing your arms across your body, alternating sides, like you’re giving yourself a hug. This helps to open up the chest and the back of the shoulders.
  4. Side bends: Sweep one arm up and over to the opposite side, allowing your spine to follow the bend. Repeat on the opposite arm and practice this 10 times each side.

Want the full shoulder mobility class?

If you enjoyed the warm-up and want to dive deeper into this practice, join my membership, The Yoga Revolution. As a member, you’ll gain access to a wide range of full-length yoga classes, including sessions that focus on specific areas like shoulders, back, and hips. Membership benefits include:

  • Unlimited access to all yoga classes
  • New and exclusive content added regularly
  • Personalized guidance and support

🔗 Join The Yoga Revolution here

Chloe - TYR Founder & Joyful Living Coach

POSTED: 06/06/2024

Chloe is a yoga teacher, mindfulness guide, and joyful living coach, and she thinks the meaning of life is probably to be as happy as possible.

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