The problem of shoulder stiffness has become very common these days. This problem can occur due to sitting in one position for a long time, lack of physical activity, or adopting wrong posture. Sometimes this pain and stiffness increases so much that even daily tasks become difficult. The good news is that shoulder stiffness can be reduced with some simple measures.

Main causes of shoulder stiffness

1. Prolonged use of computer or mobile: Sitting in the same posture increases pressure on the muscles.
2. Wrong posture: Wrong way of standing or sitting affects the shoulder muscles.
3. Tension: Mental stress can cause muscle stiffness and pain.
4. Physical Injury: Shoulder muscles can be strained due to sports or an accident.
5. Frozen Shoulder: This is a condition in which the shoulder cannot move completely and pain persists.

5 simple tips to get relief from shoulder stiffness

1. hot water fomentation

Warm compresses relax the shoulder muscles and increase blood flow.
How to do?

• Dip a towel in hot water and squeeze it.
• Place it on the shoulder and apply the compress for 10-15 minutes.
• Repeat this process 2-3 times a day.

2. Light exercise and stretching

Stretching the shoulder muscles provides relief from stiffness.
How to do?

• Rotate the shoulders in a circular motion, first clockwise and then anti-clockwise.
• Lightly stretch one arm by pulling it to the other side.
• Hold each stretch for 10-15 seconds and do 2-3 times a day.

3. oil massage

Massaging with hot oil reduces muscle stiffness and provides relief from pain.
How to do?

• Lightly heat mustard, coconut, or olive oil.
• Apply oil on the shoulders and massage with light hands.
• Do this process before sleeping so that the muscles can get complete rest.

4. practicing yoga

Yogasana not only reduces pain but also makes the body flexible and strong.
Yoga poses that can help:

• Balasana (Child's Pose): It relaxes the shoulder and back muscles.
• Gaumukhasana: Helps in stretching and flexible shoulder muscles.
• Bhujangasana (Cobra Pose): It increases blood flow to the muscles.

5. use of salt water

Epsom salt (magnesium sulphate) can be used to relax muscles.
How to do?

• Mix 1-2 teaspoons of Epsom salt in lukewarm water.
• Dip a clean towel in it and place it on your shoulder.
• Keep it for 10-15 minutes.

Additional Tips

• Adopt correct posture: Keep your spine straight while sitting and standing.
• Do not sit in one place for a long time: Walk a little every hour and do light stretches.
• avoid stress: Adopt meditation and deep breathing techniques.
• Consult a doctor: If pain persists or increases, contact a doctor.

Getting relief from shoulder stiffness is not difficult. By adopting the measures mentioned above, you can not only get rid of pain and stiffness, but also strengthen your shoulder muscles. Keep this problem away with regular meditation and right habits and enjoy a healthy life.