LIFESTYLE & COMMUNITY

3 Steps To Help Relieve Neck And Shoulder Tension

Date February 2, 2018

According to statistics, more than 40% of people in our country work while sitting on their chairs. This has an extremely negative effect on muscles, joints, and cartilage. The spine and the neck are the first body parts to suffer from a long seated position. Constant muscle strain is sure to result in the development of cervical osteochondrosis. Moreover, prolonged contraction of the neck muscles can cause blood circulation disorders and, in the long run, headaches and even vision impairment. To avoid the consequences of sedentary work, you should regularly relax your muscles.

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Testing whether your posture is correct

We suggest trying a few exercises to find out whether you hold your back in the right way.

  • Check the level of your shoulders. To do this, raise and lower your shoulders as much as you can and then compare it to their usual position.
  • Pay attention to the trapezius muscle. It's a pair of triangle-shaped flat broad muscles with a base in the spinal column region, occupying a superficial position in the posterior area of the neck and upper back. Is it strained or clogged?

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Cramps are the result of unsolved problems

From psychosomatics' point of view, muscle cramps (prolonged unconscious contractions of muscles) are internal blocks. The impossibility or reluctance to change a situation creates conditions for not being able to move. Neck and shoulder cramps indicate too many responsibilities on one's shoulders. This kind of heaviness is also typical of extremely responsible people prone to solving other people's and their own problems without hesitation.

How to get rid of them?

A few simple exercises will help you get rid of tension in the collar zone. The first thing you need to do is to straighten out your posture. First, thrust your chest forward as much as you can, then raise your shoulders, move back and lower down completely.

Exercise #1

Relaxation of the neck begins with the position of the head. Stretch the back of your head up and imagine there is a strong thin thread going up and holding your head. Now, raise your chin, as if 'gluing' it to yourself. Your neck muscles won't be tensed in this position.

Exercise #2

Relax your shoulders, stretch your crown upwards stretching your cervical vertebrae as much as possible. When the head is at its lowest position, start smoothly rotating the chin as if rubbing the collarbones. Gradually, enhance the amplitude of rotations. Afterwards, go back to the initial position from the first exercise.

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Exercise #3

Place your right hand on the left shoulder, choosing a support point for your thumb in the neck area. Find the trapezius muscle with your middle finger and then start kneading it until you feel a pleasant warmth. In the evening, you can do a full massage of this area with sports gel or cream to relieve muscle tension.

A combination of these exercises will help the collar zone relax and relieve muscle tension. To prevent muscle cramps, always maintain ideal posture and keep your shoulders in the right position during the day. It will feel difficult only for the first couple of days until having straight posture becomes a habit.

READ ALSO: 6 Health Benefits Of Stretching: From Improving Balance To Relieving Stress


This article is solely for informational purposes. Do not treat yourself, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for harm that may result from using the information provided in the article.