Your posture is impacted by sitting at a desk for extended periods of time, which can lead you to hunch forward with your arms reaching for the keyboard. You begin to experience severe discomfort as a result of the tension in your shoulders. Additionally, your back suffers from the stress. Over time, poor posture puts you at risk for persistent discomfort and reduces your general productivity. However, you may increase your shoulder flexibility by practicing a handful of simple workouts.

For optimal functional fitness, Rishabh Malhotra, a fitness instructor and the founder of Tagda Raho, emphasized the significance of shoulder flexibility.

"Due to hours at a desk, bad posture, or skipping joint preparation, one thing I see a lot in today's fitness crowd is tight shoulders and limited overhead mobility," he stated. Although having strong shoulders is important, having flexible shoulders is what keeps you pain-free and strong, particularly if you run, lift weights, or engage in any functional motion. To release and improve those joints, I suggest four exercises for shoulder mobility. Simply mudgars and awareness—no expensive equipment. Particularly on warm-up or recovery days, be sure to combine these with your usual strength or running workout.

The fitness instructor demonstrated how to do four exercises:

1. Front-to-back swings

Equipment: Lightweight wooden or steel Mudgar (2–5 kg).

Here's how it's done:

Stand with your legs at shoulder width. With one hand, grasp the mudgar.

Begin moving the mudgar back and forth, pausing at the shoulder height.

The club will always be the center of attention. The swing must reach shoulder level in both the front and the back. The club is brought down without any jerky motions.

10 repetitions in each direction, twice over.

Muscle Focus: Rotator cuff, deltoids, scapular stabilizers

Why: Increases grip strength and loosens stiff joints.

2. Side-to-side swings

Gear: A little mudgar or gada (2–5 kg)

Procedure:

Stand with your feet shoulder-width apart. Use one hand to hold the mudgar.

Begin swinging the mudgar from side to side, pausing at the shoulder level.

The equipment will always be in the line of sight. Both sides of the swing must be at shoulder level. As the club is brought down, there should be no jerky motion. Don't use your strength to push the club. Heels must stay put.

Reps: 10–12 repetitions in two sets

Concentration on muscles: rotator cuff, deltoids, scapula

Reason: enhances the range of motion of the scapula.

3. Double-hand pendulum swings

Light Gada (or Mudgar) (3–5 kg) is the equipment used by Gada.

How to do it:

With both hands behind the head, grasp the gada/mudgar. Hold loosely

Swing the gada from one shoulder to the other like a pendulum.

Don't hold on too tight. The movement of the feet and hips, rather than just the hands, must create the swing. Give the chest and shoulders a chance to open. Keep the elbows close to the head and avoid flaring them.

Replicates: 10 swings per hand, performed in 2-3 sets

Muscle Focus: Core, triceps, lats, deltoids, traps

4. Double-hand pullbacks