The vicious cycle of “stiff shoulders” caused by desk work and smartphones

Stiff shoulders are a common complaint that many modern people suffer from. Due to long hours of desk work, computer work, and daily smartphone use, we unconsciously keep our neck and shoulder muscles tense. In particular, the smartphone neck'' (straight neck) posture, in which the head protrudes forward, and the rolled shoulder’’ posture, in which the shoulders are rounded inward, place excessive stress on the muscles from the neck to the back (such as the trapezius muscles).

When muscles become tense and stiff, blood vessels are compressed, blood flow deteriorates, and fatigue substances accumulate. This is transmitted to the brain as pain'' or stiffness,’’ which causes the muscles to become even more tense, creating a vicious cycle. Chronic stiff shoulders can cause headaches, eye strain, and even lack of sleep due to disturbances in the autonomic nervous system, so it is important to take care of it frequently and not ignore it.

Easy at home! Relieving stretches you can do in your spare time

Here are some simple stretches that you can do at home or in the office whenever you feel like it, without using any special equipment, to relieve stiff shoulders. Breathe slowly and within a pain-free and comfortable range.

1. Shoulder blade peeling stretch This is a stretch that loosens stiff muscles around the shoulder blades.

1. Place the fingertips of both hands lightly on each shoulder.
2. Slowly rotate your elbows from front to back in large circles.
3. When rotating backwards, be sure to squeeze your left and right shoulder blades toward the center.
4. Repeat the front and back rotations 5 to 10 times each.

2. Lateral stretch of neck and shoulders It relieves the tension in your neck that supports your heavy head.

1. Sit (or stand) straight and place your right hand above your left ear.
2. Using the weight of your right hand, slowly tilt your head to the right and stretch your left neck from your shoulder.
3. Hold for 20-30 seconds while taking deep breaths.
4. Lower your left hand or lightly grip the seat of the chair to make it more secure. Do the same on the other side.

3. Chest opening stretch (relieve rolled shoulders) Stretch your pectoral muscles and reset your posture.

1. Clasp your hands behind your back.
2. While breathing in, pull your folded hands diagonally downward and open your chest wide.
3. Tilt your head slightly upward and take deep breaths 3 times.

By making these stretches a habit between work or when your body is warm after taking a bath, you can gradually relieve stubborn stiff shoulders.