{"id":5763,"date":"2023-07-19T02:05:52","date_gmt":"2023-07-18T19:05:52","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=5763"},"modified":"2023-07-19T02:05:52","modified_gmt":"2023-07-18T19:05:52","slug":"learn-how-to-stretch-shoulders-effectively-with-this-move","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=5763","title":{"rendered":"Learn How To Stretch Shoulders Effectively With This Move"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p> <span class=\"drop-cap__first text-dropcap \">F<\/span>or nearly 10 years, I\u2019ve lived with chronic neck and shoulder pain. While it\u2019s not present 100 percent of the time, my upper right deltoid\u2014stretching into my trapezius and the base of my neck\u2014has been plagued with a knot so stubborn, even deep-tissue massage can\u2019t fully work it out. It\u2019s a deep, throbbing tightness that, in some cases, aches so badly that it feels like it\u2019s burning or clawing its way over my shoulder and down into my collarbone.<\/p>\n<p>Whenever long hours at my desk exacerbate the pain, I might fight back with short sessions with my <a href=\"https:\/\/www.wellandgood.com\/theragun-mini\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/theragun-mini\/\">Theragun Mini<\/a>, longer bouts with my <a href=\"https:\/\/www.wellandgood.com\/pemf-therapy\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/pemf-therapy\/\">HigherDose Infrared PEMF Mat<\/a> (which helps a lot if I actually do it daily), and I&#8217;ll try any stretches promising relief on Instagram. Although all of these methods can help soothe my shoulder pain, there&#8217;s one stretch in particular that\u2019s been surprisingly beneficial. Allow me to introduce you to the this trap-centric PNF stretch\u2014perhaps it can help you, too.<\/p>\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/reel\/CtZXD1sgXeS\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\"><\/blockquote>\n<h2>What is a PNF stretch\u2014and why does it help?<\/h2>\n<p>According to massage therapist <a href=\"https:\/\/rachelpantano.square.site\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/rachelpantano.square.site\/\">Rachel Pantano<\/a>, if your shoulders are super tight painful, performing a trap-centric <a href=\"https:\/\/www.wellandgood.com\/pnf-stretching\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/pnf-stretching\/\">PNF stretch<\/a> daily can soften tension to help ease the aches and pains.<\/p>\n<p>\u201cPNF stands for Proprioceptive Neuromuscular Facilitation,\u201d Pantano explains. \u201cIt is a stretching technique that involves alternating cycles of muscle contraction and relaxation to improve flexibility and promote muscle relaxation or release.\u201d<\/p>\n<p>While there are PNF stretches for the entire body, the version that works best for knotted shoulders targets the traps.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/how-to-stretch-shoulders\/\" current-title=\"If Your Shoulders Are Super Tight and Painful, This Simple Move From a Massage Therapist Can Help Relieve Tension ASAP\" current-image=\"GettyImages-how-to-stretch-shoulders-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-01-18\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/how-to-stretch-shoulders\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/how-to-stretch-shoulders\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/how-to-stretch-shoulders\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>\u201cThis PNF stretch for the upper trapezius muscle works by combining muscle activation and subsequent relaxation,\u201d Pantano says. \u201cThe initial contraction activates the upper trapezius muscle, while the subsequent relaxation allows for a deeper stretch. This cycle reduces tightness.\u201d<\/p>\n<h2>How to perform the PNF stretch for your traps<\/h2>\n<p>Pantano says this stretch can be helpful for anyone who experiences upper trap tightness, or chronic neck and shoulder pain. Sound familiar? To reap the rewards of a trap-centric PNF stretch, follow the steps below.<\/p>\n<ol>\n<li>Hold a dumbbell or weight in your hand on the affected side. (If both shoulders are tight, just do one at a time, then repeat on the other side.)<\/li>\n<li>Shrug your weighted shoulder toward your ear. Hold here for 10 seconds to activate the upper trapezius, Pantano says.<\/li>\n<li>Relax and return the shoulder to a neutral position.<\/li>\n<li>With your arms by your sides, lean your head to the opposite shoulder to feel a stretch on the affected side.<\/li>\n<li>Perform two to three repetitions on each side.<\/li>\n<\/ol>\n<p>As simple as it seems, this slow contracting and stretching sequence can melt away intense shoulder pain for lasting relief. \u201cYou can incorporate this PNF stretch into your regular stretching routine,\u201d Pantano says. \u201cStart with two to three repetitions on each side and gradually increase the number of sets as your body adapts.\u201d Just make sure to listen to your body and avoid overstretching, as that could cause more pain, she warns.<\/p>\n<p><em>Craving more? Try this 15-minute stretch session that&#8217;s all about the shoulders:<\/em><\/p>\n<div class=\"iframe-container\">\n<p><iframe loading=\"lazy\" title=\"Stretches for Tight Shoulders | Good Stretch | Well+Good\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/a8iu2J4LgEs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<\/div><\/div>\n<p><script async defer src=\"https:\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>For nearly 10 years, I\u2019ve lived with chronic neck and shoulder pain. While it\u2019s not present 100 percent of the time, my upper right deltoid\u2014stretching into my trapezius and the base of my neck\u2014has been plagued with a knot so stubborn, even deep-tissue massage can\u2019t fully work it out. It\u2019s a deep, throbbing tightness that, &hellip;<\/p>\n","protected":false},"author":3,"featured_media":5764,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-5763","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/5763","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5763"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/5763\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/5764"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5763"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5763"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5763"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}