Desk work tightens your chest and pulls your shoulders forward. Replace playground stretches with a chest-wall stretch and a scapular traction exercise against a wall. Your shoulder blades need full 360° mobility to avoid injury.
Stop doing these shoulder stretches and start doing these ones. The chest wall stretch is a very important stretch for anybody who's experiencing pain serving, throwing the ball, whatever you're doing. Most people sit at a desk all day. The chest gets really, really tight and dominant and starts to pull that shoulder joint forward. So just simply opening up with a chest wall stretch like this is very important. The next one is a scapular traction. It's literally just bringing your shoulder blades in and out. I'm gonna put my hands on the wall. Pinch my shoulder blades together and then push them apart. Most people stretch the back of their shoulders all the time, but do nothing for their actual shoulder blade functionality. And the shoulder blade has to move perfectly in 360 degrees of range of motion for your shoulder to have proper functionality. Most people don't, and that's where they have the shoulder injury. So get rid of those old shoulder stretches you learned in PE and do these two.
Touch Your Toes in 6 Minutes | Release Muscular Guarding for Better Flexibility
