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Are stiff, achy shoulders keeping you from enjoying daily life or performing at your best? At Central Chiropractic in O’Fallon, MO, we understand how modern posture habits—like sitting at a desk, looking down at your phone, or hunching forward—can lead to shoulder stiffness, neck tension, and back pain. That’s why we’ve put together a simple, equipment-free routine proven to relieve shoulder pain and improve posture fast.
Why These Stretches Work
Over time, poor posture leads to muscle imbalances: your chest and lats tighten, and the muscles around your shoulder blade weaken. These imbalances affect how your shoulder moves and can contribute to pain, impingement, or restricted mobility.
The good news? These table-based stretches help:
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Lengthen tight muscles (lats, pecs, rear deltoids)
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Open up the shoulder joint and chest
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Promote better shoulder blade movement
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Improve posture even while sitting
How to Perform the 3 Stretches
1. Table Lat Stretch
Targets: Lats and back of the shoulder
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Stand a foot or two from a desk or table
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Place both palms flat on the surface, shoulder-width apart
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Hinge at your hips, lowering your chest toward the table
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Keep your arms straight and head between your shoulders
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Hold for 20–30 seconds, repeat 2–3 times
2. Seated Internal Rotation Stretch
Targets: Rotator cuff/internal rotators
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Sit sideways next to a desk
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Place the back of one hand on the small of your back
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Let your elbow rest on the desk
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Lean your torso away until you feel a stretch across the shoulder
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Hold 20–30 seconds per side, 2–3 rounds
3. Adduction (Rear Shoulder) Stretch
Targets: Posterior shoulder and rear deltoid
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Sit or stand beside the desk
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Place one arm across your chest, elbow/tricep on the desk
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Gently lean your body toward the desk
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Hold 20–30 seconds, 2–3 rounds per side
Incorporate Them Into Your Day
These stretches are perfect for any time you're sitting—whether at work, at home, or on breaks. Just 5 minutes, twice a day, can significantly reduce shoulder stiffness, improve shoulder mobility, and support better posture.
Need help customizing this routine for your specific pain or posture concerns? As your chiropractor in O’Fallon, MO, Dr. Bryant provides a personalized posture assessment and chiropractic treatment plan designed to help you move better, feel better, and live pain-free
Book Your Personalized Posture Assessment
Ready to get lasting relief? At Central Chiropractic, we offer:
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Comprehensive postural assessments
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Spinal adjustments and corrective exercises
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Personalized treatment plans to fix posture and pain
Call us at (636) 339‑2327 or visit our office at 124 W Terra Ln, O’Fallon, MO 63366 to schedule your appointment today.
Next Steps
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Add these stretches to your daily routine
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Combine with good ergonomics and posture breaks
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Consider a postural evaluation at Central Chiropractic for personalized guidance
Don’t let shoulder tightness steal your mobility and comfort—with a few simple routines and targeted chiropractic care, we can help you stand taller, feel better, and stay active.
Central Chiropractic is your trusted chiropractor in O’Fallon, MO, offering posture correction, shoulder pain relief, spinal adjustments, and wellness-focused care. New patients welcome!
