5 Ways to Reduce Stress-Related Tension in Your Neck and Shoulders

Health Line

18 hours ago

Stress or anxiety-related tension can lead to chronic pain in the neck and shoulders. Several neck stretches, yoga poses, and other stress management techniques may help relieve this tension.
When you experience a stressful event or a bout of anxiety, your muscles can contract, sometimes forcefully.
This stress response is an automatic or reflex reaction, often known as a ' fight-or-flight response.' It's one of your body's ways of gearing up to face a perceived physical threat that you'll need to fight off or run away from.
Although the body's stress response is designed to help you manage physical threats, it responds similarly when the threat isn't physical. For instance, your muscles may tighten up when you're stuck in traffic, managing pressure at work, or watching the news.
According to the American Psychological Association (APA), your muscles and other organs may only relax once the perceived threat has passed. This means that if you're living with chronic stress, your muscles may remain tense for longer than they need to.
Over time, muscle tension in the neck and shoulders can lead to more serious issues like back and shoulder pain, body aches, migraine, and tension headaches.
Here are five stretches and poses you can do daily to help relieve tension and tightness in your neck and shoulders.
1. Neck stretch
The neck stretch is a deep stretch that eases tension in your neck and may help improve your range of motion.
Stand tall with your left arm at your side.
Place your right hand on your head with your fingers pointing to the left side.
Gently pull your head toward the right side until you feel a stretch in the left side of your neck.
Hold for 20 to 30 seconds and return to center.
Repeat on the left side.
Do 2 to 3 times on each side.
2. Neck release
The neck release is a gentle way to loosen tension in both your shoulders and neck.
Stand tall with both arms at your sides.
Lower your head and bring your chin toward your chest.
Gently tilt your head toward the right side and pause for 30 seconds. You should feel a stretch in the left side of your neck.
Bring your head back to the center and lift to the starting position.
Repeat before changing sides.
Do 3 to 5 times on each side.
3. Child's Pose
Child's Pose or Balasana is a well-known yoga pose that can help relieve neck pain. It's also a gentle stretch that may contribute to managing high blood pressure by relieving stress, regulating hormones, and promoting sleep.
Get on your hands and knees with palms flat on the floor, wrists under your shoulders, and knees under your hips. Sit back on your heels.
As you exhale, lengthen your spine and walk your hands in front of you. Make sure to hinge at your hips.
Fold forward and keep your arms extended in front of you.
Hold this position for 60 to 90 seconds. Focus on your breath while you release tension in your neck and shoulders.
Return to the starting position and repeat.
Do 2 to 3 times.
4. Cat-Cow Pose
The Cat-Cow or Chakravakasana is a yoga pose that can help stretch your back, torso, and neck to release tension and any pain you may have in these areas, which could improve your quality of life.
Get on your hands and knees with palms flat on the floor, wrists under your shoulders, and knees under your hips.
While inhaling, get into Cow Pose by dropping your belly toward the mat and lifting your chin and chest. Look up at the ceiling. Open your chest and shoulders. Pause for a few seconds.
Exhale and move into Cat Pose. Pull your belly toward your spine and round your back toward the ceiling. You should be looking down at the mat. Pause for a few seconds.
Inhale and come back into Cow Pose and repeat the sequence.
Do 10 to 12 times.
5. Thread the needle
Thread the needle is a stretch that can help release tension in your back, neck, and shoulders.
Get on your hands and knees with palms flat on the floor, wrists under your shoulders, and knees under your hips.
Slide your right hand (palm up) on the floor to the left side of your body. Your body will rotate with the movement, and your right shoulder will touch the floor as you look to the left side. Use your left hand to support your weight.
Hold this position for 20 to 30 seconds and return to the starting position.
Repeat on the left side.
Do 2 to 3 times on each side.
Other options for neck and shoulder tension
Yoga is a great activity for releasing stress-related tension in your neck and shoulders. Some research suggests that it may be a low cost remedy to relieve pain and improve overall function in people with neck pain.
There are also other strategies you can consider trying to help relieve or prevent tension in your neck, including:
applying a warm compress to the tight area
self-massaging the area for a few minutes each hour
taking a warm bath or going to a sauna
adjusting your workstation so that your computer is at eye level
trying acupuncture
maintaining a proper posture by keeping your hips, shoulders, and ears in a straight line
trying soft-tissue techniques, such as foam rolling
taking over-the-counter pain relievers and nonsteroidal anti-inflammatory drugs (NSAIDs)
using a pillow that offers good support for your neck, and is designed to keep your head and neck aligned
If these strategies don't help relieve neck and shoulder pain, consider speaking with a healthcare professional. They can examine your symptoms and develop an appropriate treatment plan that may include a combination of physical therapy, medication, and medical treatments.
Tips for managing stress and anxiety
Just as your body has an automatic response to stress, it also has a built-in system to help calm you down. This is known as the relaxation response.
According to the APA, several relaxation techniques can help relieve muscle contractions that contribute to neck and shoulder pain by restoring the systems to a calm resting state.
Some stress-relieving activities to consider trying include:
moving your body regularly throughout the day and getting frequent exercise
eating a balanced diet and stress-relieving foods
taking a brisk walk outside
practicing breathing exercises, such as belly breathing (diaphragmatic movement)
practicing restorative yoga, meditation, and other mindfulness activities
trying progressive muscle relaxation
Keep in mind that, as with any new skill, regular practice is key. These practices may not offer immediate stress and anxiety relief. But, as you practice them over time, you'll likely find that they help return your body to a calmer, more restful state.
The bottom line
Tension and tightness in your neck and shoulders are common symptoms of stress and anxiety. They're part of your body's way of gearing up to survive a perceived physical threat, known as the 'fight-or-flight' stress response.
Several neck stretches, yoga poses, and relaxation techniques can help relieve tension in your neck and shoulders.
That said, speak with a healthcare professional if the pain in your neck or shoulders is severe or doesn't get better with stretches or other self-care techniques. They can help develop an appropriate treatment plan for you.