Best Exercises To Relieve Stress And Tension In Your Neck And ...

Nov 17, 2021Neck Pain Relief

Dr. Jonathan Evans

PT, DPT, CMTPT, VRC, PDNC

Chief Executive Officer, Orthopedic & Vestibular Physical Therapist

Why do I have tension in my neck and shoulders?

Posture can be a big factor in developing stress and tension in the neck and shoulders. A lot of people also carry their stress in this area and will often be tight/tense through these muscles without even realizing it. Tension in the neck and shoulders may also happen due to improper lifting mechanics.

How can I prevent further tension?

Maintaining proper posture can help prevent tension in the shoulders/neck. Having your workspace set up at the proper height is beneficial to reduce the risk of putting strain on your neck. Ideally, your computer should be set at eye height while your keyboard is set so that your elbows do not have to bend more than 90 degrees. Additionally, a lot of people carry their stress in this area. When you feel that you are becoming tight/tense and lifting your shoulders up, try 30 seconds to one minute of deep breathing (breath in through your nose and out through your mouth) while trying to drop and relax your shoulders. This type of breathing can help reset the body and decrease stress.

What else can I do to help?

The following exercises/stretches are a great place to start with relieving tension in your neck and shoulders. However, there may be an underlying factor as to why you are experiencing your symptoms. Our physical and occupational therapists are skilled in the evaluation and treatment of the neck and shoulders.

Best Prehab Exercises

Upper Trapezius Stretch

• Lean your head to the side and hold for 30 seconds, repeating 3 times
• For a stronger stretch, you can take your arm behind your back and then use your other arm for slight overpressure
• If you are unable to reach behind your back, you could also grab onto your chair

Levator Scapulae Stretch

• Lean your head to the side, then look down towards your armpit, and hold for 30 seconds, repeating 3 times
• For a stronger stretch, you can take your arm behind your back and then use your other arm for slight overpressure
• If you are unable to reach behind your back, you could also grab onto your chair

Suboccipital Release

• Take two tennis/lacrosse/massage balls and place in a pillow case
• Place the balls at the base of your skull
• Hold for 3-5 minutes

Upper Trapezius Release

• Take a tennis/lacrosse/massage ball and place it at the seam of your shirt
• Lean forward into a doorway, directly under the ball should be fairly tender
• Take your arm on the same side and swing it forward and back approximately 20 times
• You can then reposition the ball to a new spot and repeat

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For more information on prehab or answers to your specific questions/needs, reach out to ProTailored Physical Therapy or call us at (260) 739-0300.

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