5 Best Stress-Relieving Back and Shoulder Exercises

1. Dumbbell Shrug

The best way to prevent a possible shoulder strain is to strengthen your shoulder muscles. Stand upright with feet, shoulder width apart and dumbbells at the side of your body. In one even motion, lift your shoulders up towards your ears and slowly lower them again. And repeat. Do remember to relax your jaw and neck while doing this exercise.

Photo sourced from workoutlabs.comStrengthening

Shoulders

2. Towel Stretch

It’s important to maintain some flexibility through stretching to ensure that your shoulder doesn’t become too stiff. For this exercise, grab the towel at both ends and pull till the point where the shoulder feels tight. Hold that stretch for 10-15 seconds, then relax. Repeat the stretch on both sides.

Shoulders Photo sourced from drwolgin.com

Stretching

Photo sourced from menshealth.com.sg

3. Reverse Fly

Kayakers would swear by this exercise to build up upper body strength for a more explosive roll, as well as to lower possible back injury. Lie down on a gym ball or an adjustable bench in a 45 degree forward bend with the dumbbells hanging towards the floor. Lift the weights upward and outward until they are horizontal, and then lower the dumbbells in one motion. Remember to control the motion when lowering the weights down.

Upper back

Strengthening

4. Dead Lift

Dead lifts works all your muscles with the heaviest weights possible, and it conditions your lower back when done right. Start with standing with the bar above the center of your feet. Grab the bar handle so your arms are vertical to the floor, and bend your knees until your shins touch the bar. Lift your chest and as you pull, keep the bar close to your body. Proper form is especially important for this exercise. To avoid injury, ensure that you don’t lean back or round your back.

Lower back

Strengthening

Photo sourced from menshealth.com.sg

Feeling tension on the lower back? Try this easy yet effective exercise to bring back some suppleness to the core. Start with lying with the back flat on the floor, slowly bring both knees towards the chest and grab the knees. Hold this balled-up position for 3 seconds and slowly allows the knees to the starting position

Lower back

StretchingPhoto sourced from spine-health.com

5. Back Flexion Exercise