7 Simple Stretches to Relieve Neck and Shoulder Tension
Dec 30, · The shoulder movement helps loosen any tight shoulder muscles and relaxes your shoulder blades, therefore causing less shoulder and neck pain. 1. Start in a seated or standing position, spine long. Inhale, and on your exhale, bring your arms behind you, fingers pointing towards the ground, palms lightly together. Mar 13, · 6 shoulder blade stretches and techniques 1. Thera Cane pressure: To provide targeted pressure that can help break up tightness within the shoulder blade Author: Rachel Lapidos.
Whether it's typing on the computer or scrolling on a phone, we seem to spend most of looaen time with our shoulders rounded, head craned and back hunched. And if you've been feeling tightness in your neck and shoulders, your posture is probably the culprit.
Instead of letting your knots fester, pause for a few moments throughout the day and give these simple stretches a try. Hold each stretch or movement for 30 seconds and don't forget to switch sides how to loosen tight shoulder muscles needed. If you don't feel this neck and shoulder stretchplace your left hand on top of your head shoulderr add gentle pressure into the stretch, pulling your head musclez the left shoulder.
Fitness Training Stretching. Bojana Galic. Bojana Galic is the staff writer for Livestrong. She completed her undergrad education at New York University in Sitting with poor posture is a common cause of neck and shoulder tension.
Neck Flexion Stretch. Stand or sit with your back flat and arms at your sides. Take a deep inhale. Then exhale as you slowly lower your chin down toward your chest, feeling a gentle stretch in the back of your neck. Take a few deep breaths here.
Then, raise your how to solve simple fractions back up. Neck Rolls. Begin seated or standing. On an exhale, lower your chin toward your chest. Take another breath and slowly roll your chin up toward your left shoulder.
Inhale again and move the chin across the chest and up to the right shoulder. Continue rolling the neck shoulder to shoulder slowly, gradually increasing the range of motion. Shoulder Rolls. Sit or stand with your shoulders away from the ears. Inhale and raise your shoulders up toward the ears. Then shoulrer your shoulders back behind the ears, down, then back up.
Continue moving your shoulders in circles, switching directions after several counts. Shoulder Shrugs. Begin standing or sitting with your back flat and arms at your sides or in your lap. On an inhale, raise tighh shoulders up toward your ears in a shrugging motion.
Hold here for a few moments. Then, on an exhale, release the shoulders back to the starting position. Upper Trapezius Stretch. Sit up in a chair with your back flat, arms at your sides.
Gently grip the right side of the what is torsion beam suspension with you right hand. Slowly tilt your left ear toward your left shoulder. Then, slowly turn your head to the right and look toward the ceiling until you feel a stretch along the right side of your neck.
Hold this stretch for a few deep breaths and repeat as needed, switching sides. Tip If you don't feel this neck and shoulder stretchplace your left hand on top of your head to add gentle pressure into the stretch, pulling your head toward the left shoulder. Door Stretch. Stand in an open, narrow doorframe. Stagger your feet to improve your balance with your left foot in front of the right. Grip the sides of the doorframe at shoulder height.
Slowly lean through the doorframe until you feel a stretch across the front of your chest and shoulders. Hold here for several deep breaths and repeat as needed. Scalene Stretch. Sit in a chair with your back flat, arms at your sides. Tilt your left ear toward your left shoulder. Then, reach your left hand across the body, placing it on top of your right sholuder. Gently and gradually press down onto the right collarbone and shoulder to increase the stretch.
Tip "For any neck stretch, the position of the shoulders is critical: Make sure you roll the shoulders back and keep them away from your ears with the chest lifted," Whitney says.
May 03, · "Holding [bad] posture for long periods of time forces the body to adapt to the new shape, making some muscles shorter in length and tighter, and others longer and weaker,"says April Whitney, certified personal trainer."This creates muscle imbalances, which can lead to discomfort and pain and can continue chronically until the postural alignment is corrected.". Tight Torso = Slouching Shoulders. When we feel “tight in our shoulders,” it often translates to a tight trapezius muscle. It runs from the occipital bone to the lower thoracic vertebrae, and laterally to the spine of the shoulder blade. It is responsible for moving the shoulder blade and supports the arm. May 24, · These are the muscles that go across the tops of your shoulders. Tight trapezius muscles have a nasty habit of limiting your neck, arm, and upper back movement. When you can soften and release this area, you'll likely find you feel better, you've improved your upper body posture, and have increased your energy.
Everyone experiences tight muscles throughout their lives. Tight muscles can occur for a number of reasons. They can be temporary or chronic, either way, they can be frustrating and painful.
They can limit your movement and interfere with your life in a number of ways. The good news is that once you understand the underlying reasons behind your tight muscles, you can improve them naturally. Learning more about the reasons behind tight muscles and understanding 10 simple steps to relax and reduce your pain may help you eliminate tight muscles and pain.
When we talk about muscle tightness, we are usually referring to a tender, irritated, or painful sensation that we feel internally by the muscles. The physiology of your muscle tightness may depend on why you are experiencing tightness in the first place. Imagine a muscle like a rubber band. What happens when a rubber band is stretched?
It feels tight. The same thing happens to your muscles too. For example, your hamstrings are long muscles at the back of your thigh attached to your pelvis and also below the knee joint.
When your hamstrings are weak they can become tight. This may result in anterior pelvic tilt and a lengthened hamstring position, or a posterior pelvic tilt and a shortened position.
Both weak and lengthened, and weak and shortened muscles can lead to painful and tight muscles. Now imagine sitting at your desk with your hips in a bent and flexed position.
Your hip flexors are shortened while your glutes are being lengthened. As you are slouching to work on your computer, your back muscles become lengthened, while your chest muscles are shortened. As you are staring at the screen, you squeeze your neck and force some muscles to lengthen and others to shorten. As a result of sitting like this for a long period of time, your muscles become weaker and tighter.
On the other hand, not only weak, but strong muscles may become tight as well. If you are exercising and suddenly increase your intensity or try a new type of exercise, or use the wrong footwear, you may experience tight muscles.
When your muscles are overused due to a hard workout, some of the weaker muscle fibers break resulting in inflammation and the shortening of muscle fibers. You feel tight muscles because of these short and strong fibers.
Conventional treatment of joint pain relies on medications. Unfortunately, these medications can have serious side effects. NSAIDS can damage the stomach lining causing food sensitivities , ulcers, and poor nutrient absorption. They are filtered through the kidneys and liver and can damage these vital organs. There are a number of reasons you may have tight muscles. Some of these are obvious such as overuse and specific injuries.
However, you may experience the sensation of tight muscles for other reasons, including stress, dehydration, or fibromyalgia.
It can be a physical or emotional reaction. The cause of stress can be emotional, physical, real, or perceived. Under normal circumstances, a healthy body is in a relaxed state. However, when you experience stress, your muscles tense up as a reflex reaction to protect you from any potential injury or pain. Once the stress passes, the body can relax again. However, chronic stress can cause the body to be in a constant or near-constant state of tension causing tight muscles.
Inflammation is an immune system response to any tissue damage. For example, when you sprain your ankle while playing basketball and acute inflammation occurs characterized by swelling, redness, and pain, your body is warning you to take it easy in order to help repair the damage. On the other hand, chronic inflammation is a response to constant everyday stressors, such as environmental toxins, unhealthy junk food, and stress 2.
Both types of inflammation can lead to tight muscles. In case of an injury, you may experience inflammation, swelling, and pain around the site of the injury that may also lead to tight muscles. Chronic inflammation can lead to an array of health concerns, including chronically tight muscles, chronic pain, fatigue, and more serious health issues. Injuries, such as sprains and strains are one of the most common causes of tight muscles. Such injuries usually result in pain, redness, swelling, tenderness, bruising, and muscle tightness.
If you have a strain, it means that your muscles fibers are stretched or torn. If you have a sprain, it means that your ligaments are stretched, twisted, or torn. Your ligaments are bands of tissues around your joints connecting your bones.
Moreover, since exercising asks the muscles to work harder than normal, it can lead to microscopic damage in muscle fibers when your muscles are working hard. While these are not real injuries, they can lead to delayed onset muscle soreness and tight muscles. When you have good posture, the muscles of the body support your skeleton in a stable alignment. However, lifestyle habits, such as slouching can lead to poor posture.
Poor posture can lead to tight muscles. For example, if you are working on your computer and looking at your phone slouching all day, your neck will have a difficult time supporting your head. Your head is essentially a twelve-pound bowling bowl at the top of your skeleton.
Trying to support it while practicing bad posture may easily lead to tight muscles on your neck and shoulders. Poor sitting, standing, or even sleeping posture may lead to tight muscles in other areas of your body, such as your back, hips, and knees as well.
The human body is made up of 70 percent of water, hence having eight to ten glasses of water per day is rather important for your health and proper body functions.
Tight muscles and cramps are often early signs of dehydration. While these signs of mild dehydration may be uncomfortable, they must be taken seriously before severe dehydration sets in. Severe dehydration can lead to serious health problems, such as seizures, blood clots, and even death 4. Electrolytes are minerals with an electrical charge that occurs naturally in the body. Important electrolytes include magnesium, calcium, potassium, chloride, phosphate, and sodium.
You can meet your electrolyte requirements from the fluids you drink and the foods you eat 5. Electrolytes control important physiologic functions. Cells in the body, especially in the muscles, nerves, and the heart use electrolytes to maintain a charge in the membranes. They also use electrolytes to perform electrical impulses, such as muscle contractions. Electrolyte imbalance or deficiency can lead to tight muscles and cramps. Magnesium is, for example, particularly vital for proper nerve transmission and muscle contraction.
Magnesium deficiency can cause muscle contractions to be weak which can then result in tight muscles and cramps.
Fibromyalgia is the fastest growing disabling conditions in the US. It is a chronic or long-term disorder that is associated with widespread chronic pain, tender areas, and fatigue. Currently, there are not any specific lab tests or definitive diagnostic markers, so doctors rely on understanding symptoms and recognizing tender points along the body for diagnosis 6.
Fibromyalgia can affect the entire body. Those with fibromyalgia may experience symptoms in their muscles, joints, skin, eyes, nervous system, cognition, and in other areas. Tight muscles are one of the most common symptoms people with fibromyalgia describe.
If you are experiencing tight muscles and pain, then there are a number of strategies you can try to relax your tight muscles. Although it is enticing to think that you are just a medication or supplement away from getting out pain, truthfully, reducing pain and tight muscles is a holistic process. Your lifestyle will move you in the right direction or not and it includes how we eat, move, sleep and think. These 10 steps are where you want to begin in the process of relaxing your muscles and overcoming pain.
Look for the areas you are not addressing and that is most likely one of the missing links in your healing process. The anti-inflammatory diet is considered an integrative approach to pain management. Following an anti-inflammatory diet is one of the best ways to reduce inflammation, tight muscles, and pain in your body. Research has found that an anti-inflammatory diet can lower the risk of early death, certain diseases, and pain, including tight muscles in your body 7, 8.
At the heart of it, the goal of an anti-inflammatory diet is to reduce inflammation and pain by eating fewer inflammatory and more anti-inflammatory foods. Your anti-inflammatory diet should contain lots of nutrient-dense foods rich in antioxidants that help to reduce free radicals. Too many free radicals may result in inflammation and disease when left unchecked. An anti-inflammatory diet should nourish your body with lots of vitamins, minerals, and fiber.
It should also provide a healthy balance of protein, fats, and carbohydrates. Eliminate or at least reduce inflammatory foods, such as refined sugar, processed food, and gluten. Eat plenty of greens, vegetables, low glycemic-index fruits, healthy fats, and high-quality protein. Trace minerals , such as iron, copper, zinc, selenium, chromium, cobalt, and molybdenum, are a crucial part of an anti-inflammatory diet. You only need less than milligrams per day to meet your daily requirement for optimal health, energy production, relaxation, and pain reduction.
Foods that are rich in trace minerals include sea vegetables, fermented foods, dark leafy greens, avocados, wild-caught fish, pink salt, olives, vegetable or bone broth, grass-fed butter or glee, and grass-fed meats. You may not realize it, but one of the most common nutritional deficiencies is water. Water transport nutrients in your body, improves oxygen delivery to cells, lubricates your joints, regulates body temperature, flushes out toxins and wastes, improves cell-to-cell communication, and enhances tissue repair and recovery from illness.
It can also lead to tight muscles, aches and pains, fatigue, cramps, cravings, and other health issues. Clearly, water is important for your body and is essential to relax your tight muscles and reduce pain 9.