The areas where you are likely to experience stress or anxiety-related tension are in your area neck and shoulders. This can lead to chronic pain and other health problems over time.
Fortunately, muscle tension in the neck and shoulders responds well to stretching, yoga, relaxation, and other methods of managing stress.
Let’s examine some simple techniques that can help you relieve tension in your neck and shoulders, as well as some stress management strategies that can help calm your mind and body.
Sometimes when you experience a stressful event or a fit of anxiety, your muscles contract a lot. This is an automatic or reflex response. It is known as Stress response or “fight or flight” answer.
In this way, your body is preparing for a perceived physical threat that you must fight back or run away from. In addition to muscle tension, you may notice other physical symptoms when you are stressed or anxious, such as:
- a fast heart rate
- fast, shallow breathing
- cold skin
- sweat
Although your body’s stress response is supposed to help you deal with physical threats, your body reacts in the same way when the threat is not physical. Your muscles can tighten when you stand in traffic, deal with pressure at work, or watch the news.
According to the American Psychological Association (APA)Your muscles and other organs may not relax again until the perceived threat has passed.
If Stress goes on – which means that the stressful situation does not seem to have a clear end – your body can remain in an increased state of readiness to face a threat. As a result, your muscles may stay tense and tense for much longer than necessary.
Persistent muscle tension in the neck and shoulders can lead to this, according to the APA more serious problems like back and shoulder pain, body pain and migraines and Tension headache.
Preventing stress-related neck and shoulder tension is not always easy, especially in today’s busy world. However, there are techniques and strategies that can help relieve muscle tension and relieve pain and discomfort.
Here are five stretches and poses that you can do every day to help relieve tension and tension in your neck and shoulders.
The neck stretch is a deep stretch that releases tension in the neck and improves your freedom of movement.
- Stand with your left arm by your side.
- Place your right hand on top of your head with your fingers facing left.
- Gently pull your head to the right 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.
- Do 2 to 3 times on each side.
Neck release is a gentle method of relieving tension in the shoulders and neck.
- Stand with both arms by your side.
- Lower your head and bring your chin towards your chest.
- Gently tilt your head to the right 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 raise it to the starting position.
- Repeat this process before switching sides.
- Do 3 to 5 times on each side.
Children’s pose, or balasana, is a well-known yoga pose that can help relieve neck and back pain. It’s also a gentle stretch that will help you relax.
- With your palms flat on the floor, wrists under your shoulders, and knees under your hips, get on your hands and knees.
- Sit back on your heels, extend your spine, and walk your hands in front of you. Make sure you hang by your hips.
- Fold forward and keep your arms stretched out in front of you.
- Hold this position for 60 to 90 seconds. Focus on your breath as you relieve tension in your neck and shoulders.
- Return to the starting position and repeat.
- Do this 2 to 3 times.
The Kitty, or Chakravakasana, is a yoga pose that allows you to stretch your back, torso, and neck to help release tension in these areas.
- With your palms flat on the floor, wrists under your shoulders, and knees under your hips, get on your hands and knees.
- Inhale and move into the cow pose. Drop your stomach towards the mat and raise your chin and chest. Look up at the ceiling. Open your chest and shoulders. Pause for a few seconds.
- Exhale and move into the Cat Pose. Pull your stomach towards your spine and curve your back towards the ceiling. You should be looking down at the mat. Pause for a few seconds.
- Inhale and return to the cow pose and repeat the sequence.
- Do 10 to 12 times.
Threading the needle is a stretch that helps relieve tension in the back, neck and shoulders.
- With your palms flat on the floor, wrists under your shoulders, and knees under your hips, get on your hands and knees.
- Slide your right hand (palm up) on the floor toward the left side of your body. Your body rotates with movement, and your right shoulder hits the floor when you look to the left. 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.
- Do 2 to 3 times on each side.
yoga is an excellent activity for relieving stress-related tension in the neck and shoulders. Indeed one study found that 9 weeks of yoga resulted in pain relief and functional improvements in people with Neck pain.
There are also a few other strategies you can use to remedy or prevent this Tension in the neck. For example, you can:
- Apply a warm compress in the narrow area.
- Spend a few minutes with a Self massage.
- Soak in a warm tub and add a few drops Aromatherapy Oil for extra relaxation.
- Customize your Workplace, So your computer is at eye level to avoid straining your neck.
- Check your posture while sitting at your desk – keep your hips, shoulders, and ears in a straight line.
- Get up and step away from your workstation for a few minutes every hour.
- Use a at night pillow This provides good support for your neck and is designed to keep your head and neck aligned.
We all experience stress. It’s almost impossible not to feel anxious or stressed out at some point. But just as your body automatically responds to stress, it also has a built-in system to calm you down.
Known as the Relaxation Response, it helps you recover from the “fight or flight” response. It brings all of your systems back to normal and brings your body back to a calm state of rest. The relaxation response also protects your body from health problems related to the stress response.
There are a variety of skills and strategies you can use to activate the relaxation response. Here are some of them:
Stress Management Skills
- Exercise and physical activity. Moving your body for even 20 minutes a day can be helpful Lower your overall stress and reduce tension in your muscles. If you can, go outside and take in brisk walk in the nature.
- Breathing exercises. Abdominal breathingAlso known as diaphragmatic breathing, is one of the easiest ways to relax. Voluntary control of your breathing can signal your entire body to relax. When you breathe in the abdomen, you breathe in deeply through your nose so that your stomach can expand and exhale through your mouth. Once you know how to breathe this way, you can often use this skill to help you relax.
- Yoga. According to the National Center for Complementary and Inclusive Health, Mind and body practices like yoga can help relieve stress, reduce anxiety, and increase your general well-being. If you are new to yoga you can start with a 10 minute one relaxing yoga Session.
- Meditation. research has shown that practicing meditation can help reduce the inflammatory response caused by stress and also decrease anxiety. Start with 5 minutes of meditation at a time and increase this by a few minutes each week.
- Progressive Muscle Relaxation (PMR). According to a 2013 study, PMR can help reduce symptoms of chronic neck pain. To do PMR, simply contract each muscle group in your body individually and hold for 5 seconds. As you exhale, relax the muscles for 10 to 20 seconds before moving on to the next muscle group.
Remember, as with any new skill, regular practice is key. These practices may not work for you right away, and that’s fine. But as you use them over time, you will likely find that they help get your body into a calmer, calmer state.
Tension and tension in the neck and shoulders are a common symptom of stress and anxiety. This is part of the way your body prepares to survive a perceived physical threat. In other words, it is part of the “fight or flight” stress response.
Fortunately, the muscle tension in your neck and shoulders responds well to various techniques, including targeted stretching, yoga, and other relaxation methods.
However, if the pain in your neck or shoulders is severe, or doesn’t get better with stretching or other self-care techniques, see your doctor.
