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Health Line
03-07-2025
- Health
- Health Line
5 Ways to Reduce Stress-Related Tension in Your Neck and Shoulders
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.
Yahoo
01-07-2025
- Health
- Yahoo
5 Simple Stretches to Combat Desk-Induced Stiffness
Most of us spend way too much time sitting. And all that desk time doesn't just zap your energy—it's linked to serious health risks like heart disease, type 2 diabetes, and unwanted weight gain. On a less serious but still frustrating note, hours in a chair can leave your muscles feeling stiff and tight, making it harder to move comfortably through the rest of your day. The good news? There are several simple stretches you can do right from your home office to help loosen things up and fight back against that all-day stiffness. In a recent video, certified strength and conditioning specialist and founder of ATHLEAN-X, Jeff Cavaliere, broke down the top five simple stretches he uses to instantly reduce sitting-induced by sitting straight forward in a chair. Put your hands behind your head, rotate your upper body to one side, and reach for the ceiling with the opposite elbow. This will promote both thoracic rotation and will also stretch out your lats and the muscles running down your ribcage. Start by sitting in a chair with both legs on the ground. Cross one leg over the other. Pushing your crossed leg down, reach forward and towards the ground in front of you. Hold the stretch for 5 seconds and return to the starting position. That's 1 rep. Repeat 3 times with each leg, holding 5 seconds up with your back against a wall, to start. Make a goal post with your arms and place them against the wall, with your palms facing outward. Slide your hands up the wall for 5 seconds, reaching as high as you can before returning to the start position. Lean toward a wall, using you palms to support you. Bend your right knee and hold this position for 5 seconds. Then, extend the right leg back behind you in the air and hold for 5 seconds. Do this for 3 reps and then repeat on the opposite side. Stand next to a wall with your left leg closest to it. Get into a lunge position with your left leg forward. Then, with your left hand against the wall for balance, reach with your right arm up in the air and towards the wall. Do this for 3 reps and repeat on the other side. 5 Simple Stretches to Combat Desk-Induced Stiffness first appeared on Men's Journal on Jul 1, 2025
Times
13-05-2025
- Health
- Times
Three ways to ease neck pain
According to Nice (National Institute for Health and Care Excellence), up to 70 per cent of us will experience neck pain at some time in our lives, with prevalence peaking during middle age. Poor posture — while looking at your phone or laptop, for example — and anxiety are often underlying causes of neck tension and gentle daily stretches can help. 'Make sure you perform any neck stretches slowly and smoothly,' says the osteopath James Davies, author of Body. 'If they cause pain or make the muscle tension worse, you need to stop immediately and seek medical advice.' Davies suggests using a tennis ball to massage your neck muscles. Place the ball between the back of your neck and the wall. 'Position the ball
