The areas where you’re likely to feel stress or anxiety-related tension are in your neck and shoulders. Over time, this can lead to chronic pain as well as other health issues.
Fortunately, muscle tension in your neck and shoulders responds well to stretching, yoga, relaxation, and other stress management methods.
Let’s explore several simple techniques you can use to help release tension in your neck and shoulders, as well as some stress management strategies to help calm your mind and body.
1. Neck stretch
The neck stretch is a deep stretch that eases tension in your neck and helps 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 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 towards 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.
Tension and tightness in your neck and shoulders is a common symptom of stress and anxiety. It’s part of your 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.
Fortunately, muscle tension in your neck and shoulders responds well to several different techniques, including targeted stretching, yoga, and other relaxation methods.
However, if the pain in your neck or shoulders is severe, or doesn’t improve with stretches or other self-care techniques, make sure to follow up with your doctor.
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