We often carry a surprising amount of tension in our neck and shoulders without even realizing it, thanks to our fast-paced lifestyles. Shoulder pain has become a common complaint among busy adults today. Fortunately, it doesn’t take much to start relieving some of that discomfort with a few simple exercises.

Here’s a practical guide to help ease the shoulder pain you might be experiencing:

Start with a Quick Warm-Up
Before diving into shoulder exercises, spend a couple of minutes warming up to get the blood flowing through your neck and shoulders. For each exercise, aim to hold the position for at least 30 seconds on each side, taking a 10-second rest between moves. You can easily fit this into a 10-minute slot in your day, making it manageable even for those with packed schedules.

Shoulder Rolls
Begin with shoulder rolls to loosen up. Roll your shoulders forward for 30 seconds, then reverse the direction for another 30 seconds. Feel free to extend the duration if you’re particularly stiff.

Cross-Arm Stretch
This stretch helps lengthen the muscles in your shoulders. Extend one arm straight across your chest, keeping it level. You can bend your elbow slightly if it feels more comfortable. Use the opposite hand to gently press the elbow to enhance the stretch across your shoulder. Switch arms after 30 seconds.

Tricep Stretch
Raise one arm, bend it backward so your hand reaches toward the opposite shoulder blade, with your elbow pointing up. Use your other hand to gently press the raised elbow further, deepening the tricep stretch. Hold this position for 30 seconds before switching arms.

Chest Stretch
Stretching your chest helps alleviate shoulder tension since these areas are interconnected. Stand or sit and clasp your hands behind your back. Push your clasped hands down and away from your body while pushing your chest outward. Hold this stretch to feel a release across your chest and into your shoulders.

Upper Trapezius Stretch
For the upper trapezius muscle, which runs through your neck and shoulders, sit or stand with one hand flat against a chair or the floor for stability. With your other hand, gently pull your head toward the opposite shoulder to stretch the neck and shoulder area on that side.

Incorporating these exercises into your daily routine can significantly help manage shoulder pain. If you can’t commit to a full 10-minute session, break it up into shorter segments throughout the day. Even small efforts can lead to relief from the persistent ache in your shoulders.