Tension and tightness in the neck and shoulders is a common symptom of stress and anxiety. It's part of the body's way of gearing up to survive a perceived physical threat. In other words, it's part of the "fight or flight" stress response.
The body gears up for action, but in modern western society it doesn't have a chance to fight or flee, so the nervous system tends to stay in this state of tension.
This can show up in a number of ways: neck and shoulder tension, migraine headaches, irritability and a diminished ability to concentrate, chronic tightness in the upper back and arms, or high blood pressure.
Psychology offers insight into the fascinating area of human behavior and provides a better understanding of why people act and think like they do. Being mindful of how we behave, react, respond, etc., is a solid start in managing stress. Meditation and breathing techniques aid in the practice of mindfulness.
How do I get rid of tension in my neck and shoulders?
When most people start learning how to release tension in the neck and shoulders, they want a magical solution. They think that all you have to do is rub some oil on your skin and it will just melt away. However, there isn't any magic cure-all product out there for releasing stress from your body. If you're looking for a magical solution to your problem, you won't find it in oil massages.
Here are four different tactics you can use at home to relieve tension in your neck and shoulders. They may not be perfect solutions, but they'll work for most people's necks and shoulders without too much frustration or time spent.
If you really want a long-term release of tension in your neck and shoulders, you're better off using some magical oil that melts all the tension away.
Even if you master the home remedies I'm suggesting now, those muscles will still tighten up with stress or fatigue. A regular massage now and then can keep your shoulders feeling loose and free for longer periods of time.
Fortunately, muscle tension in your neck and shoulders responds well to several different techniques, including targeted stretching, yoga, handheld massage guns, massage chairs, and other relaxation methods. There are many!
To help relieve or prevent tension in your neck and shoulders:
- Apply warm compress to tight area
- Spend a few minutes doing a self-massage each day, as needed
- Soak in warm tub with Epsom salts and a few drops of aromatherapy/essential oils for extra relaxation and healing
- Adjust your workspace, so computer is at eye level, avoiding possible neck strain
- Check posture while at your workspace, making sure to keep hips, shoulders and ears in a straight line
- Get up and move away from workspace each hour for a few minutes
- When resting, use a pillow that offers good support for your neck, and is designed to keep your head and neck aligned
Four different techniques that you can use to release tension in your neck and shoulders:
- A hot shower
- Massaging your neck and shoulders
- A hot towel massage
- Ice therapy
A hot shower will help your muscles release their tensions. The sooner you take a hot shower after a stressful day, the better it will be for your muscles. If you don't have time to take a long shower or bath, then just turn on the water in that bathroom sink full-blast hot. This is the quickest, easiest way to relieve stress for your neck and shoulders.
One thing you can do after taking a hot shower is rub or massage your neck and shoulders with some nice moisturizing lotion. Any kind of moisturizing lotion will work, I like using Trader Joe's organic coconut oil. I usually rub it into the top of my shoulders first, then I move on to my neck. Don't forget to massage your upper arms as well. Your body knows how tense it feels, so be sure to relieve some stress from those shoulders and upper arms too.
Combining a hot shower with some vigorous massaging can work wonders for relieving tension in your neck and shoulders.
Whenever you're feeling tense, lie down on a floor mat in a room that's dark and quiet. Just rest there for a while with your eyes closed. Maybe do some deep breathing to help yourself relax. You can even try doing some yoga stretches or just stretch out any way you want. Your body will be releasing the tension it felt while you were standing up. If you're serious about practicing yoga, then take a look at some YouTube videos. I don't recommend that you start doing yoga without any proper training or guidance. There are plenty of great YouTube channels for yoga instruction if you want to get started.
If your neck is very tense, it may be worthwhile to get a massage from a professional. A good massage can work wonders for relieving tension in your neck and shoulders. You should research some local professionals and book an appointment to see if you really like the service they provide. If you do, then maybe consider getting massages more often than just when you feel tense.
EFT (Emotional Freedom Techniques) is an excellent tool for releasing stress in these areas, as well as many other situations. Here's how to do it:
- Gently tap with your index and middle fingers on the "sweet spots" which are found on both sides of the body.
- On each spot, tap 5 times and repeat the following "wishes" out loud:
“On my (shoulder) I wish to feel calm”
“On my (neck) I wish to feel calm”
- Then use your imagination and tap some more on all of the spots that you might be holding stress or tension.
For example, you might be feeling overwhelmed at work and tapping on your neck reveals that there's also some tightness in the back of your head. Keep tapping gently until you feel relief.
- Once you've tapped the spots that feel tense, take a deep breath, and focus on relaxing your shoulders. You might notice your body unwinding as you breathe. Take a few deep breaths, focusing on breathing out any tension or stress that you might have been holding. As you exhale, imagine the tension flowing away with your breath.
- When you feel calm and relaxed, gently open your eyes.