How does anxiety cause tension in neck and shoulders. What are the physical symptoms of stress and anxiety. How can chronic muscle tension lead to more serious health issues. Which home remedies can effectively relieve neck and shoulder tension.

Understanding the Link Between Anxiety and Neck Tension

Anxiety and stress can significantly impact our physical well-being, often manifesting as tension in the neck and shoulders. This tension is a direct result of the body’s natural stress response, commonly known as the “fight or flight” reaction. When we experience anxiety, our muscles contract instinctively, preparing the body for potential threats. While this response is beneficial in truly dangerous situations, it can become problematic when triggered by everyday stressors.

The continuous activation of this stress response can lead to chronic muscle tension, particularly in the neck and shoulder area. This persistent tightness not only causes discomfort but can also result in more severe health issues if left unaddressed.

Physical Symptoms of Anxiety-Induced Muscle Tension

• Rapid heartbeat
• Shallow, quick breathing
• Cold skin
• Excessive sweating
• Muscle stiffness and pain

Can anxiety-induced muscle tension resolve on its own? In some cases, the tension may subside once the perceived threat or stressor has passed. However, for individuals experiencing chronic stress or anxiety, the muscles may remain in a constant state of readiness, leading to prolonged discomfort and potential long-term health consequences.

The Impact of Chronic Neck and Shoulder Tension on Overall Health

When left untreated, persistent muscle tension in the neck and shoulders can evolve into more serious health issues. The American Psychological Association (APA) highlights several potential complications that may arise from chronic muscle tension:

• Chronic back and shoulder pain
• Widespread body aches
• Migraine headaches
• Tension headaches
• Reduced range of motion
• Poor posture

Is it possible to prevent stress-related neck and shoulder tension? While completely eliminating stress from our lives may be challenging, there are numerous techniques and strategies that can help manage stress levels and alleviate muscle tension. By incorporating these methods into our daily routines, we can significantly reduce the risk of developing chronic pain and discomfort.

5 Effective Home Remedies for Neck and Shoulder Tension Relief

Fortunately, several simple yet effective home remedies can help alleviate neck and shoulder tension caused by anxiety. These techniques focus on stretching, relaxation, and stress management to provide relief and improve overall well-being.

1. Neck Stretch

The neck stretch is a simple yet powerful technique for easing tension and improving range of motion in the neck area.

1. Stand tall with your left arm at your side.
2. Place your right hand on your head, fingers pointing to the left side.
3. Gently pull your head toward the right until you feel a stretch in the left side of your neck.
4. Hold for 20-30 seconds, then return to center.
5. Repeat on the left side.
6. Perform 2-3 repetitions on each side.

How often should you perform the neck stretch? For optimal results, incorporate this stretch into your daily routine, especially during periods of increased stress or after long hours of desk work.

2. Neck Release

The neck release is a gentle technique that targets both the shoulders and neck, providing comprehensive tension relief.

1. Stand tall with both arms at your sides.
2. Lower your head and bring your chin toward your chest.
3. Gently tilt your head towards the right side and pause for 30 seconds.
4. Return to center and lift to the starting position.
5. Repeat before changing sides.
6. Perform 3-5 repetitions on each side.

Why is the neck release effective for tension relief? This technique helps to stretch and relax the muscles on both sides of the neck, improving flexibility and reducing stiffness caused by anxiety-induced tension.

3. Child’s Pose (Balasana)

Child’s Pose, or Balasana, is a well-known yoga pose that offers relief for neck and back pain while promoting relaxation.

1. Start on your hands and knees, palms flat on the floor.
2. Sit back on your heels and lengthen your spine.
3. Walk your hands forward, hinging at your hips.
4. Fold forward, keeping arms extended in front of you.
5. Hold for 60-90 seconds, focusing on your breath.
6. Return to the starting position and repeat 2-3 times.

How does Child’s Pose help with anxiety-induced tension? This pose not only stretches the neck and back muscles but also promotes a sense of calm and relaxation, helping to reduce overall stress levels.

4. Cat-Cow Pose (Chakravakasana)

The Cat-Cow pose is a dynamic yoga sequence that targets the back, torso, and neck, providing comprehensive tension relief.

1. Start on hands and knees, wrists under shoulders and knees under hips.
2. Inhale and move into Cow Pose: drop your belly, lift chin and chest, open chest and shoulders.
3. Exhale and move into Cat Pose: pull your belly toward your spine, round your back, look down at the mat.
4. Alternate between these poses, coordinating with your breath.
5. Perform 10-12 repetitions.

What makes the Cat-Cow pose effective for tension relief? This sequence improves spinal flexibility, stretches the neck and shoulder muscles, and promotes deep, relaxed breathing, all of which contribute to reduced muscle tension and stress.

5. Thread the Needle

Thread the Needle is a gentle yet effective stretch that targets the back, neck, and shoulders.

1. Begin on hands and knees, wrists under shoulders and knees under hips.
2. Slide your right hand (palm up) on the floor to the left side of your body.
3. Allow your body to rotate, bringing your right shoulder to the floor.
4. Look to the left side, using your left hand for support.
5. Hold this position for 20-30 seconds.
6. Return to the starting position and repeat on the other side.

How does Thread the Needle help relieve anxiety-induced tension? This pose provides a deep stretch to the upper back and shoulders while gently twisting the spine, helping to release tension and improve overall flexibility in these areas.

Incorporating Stress Management Techniques for Long-Term Relief

While stretching exercises are excellent for immediate tension relief, incorporating stress management techniques into your daily routine can help prevent the build-up of anxiety-induced muscle tension in the long term.

Mindfulness Meditation

Mindfulness meditation is a powerful tool for reducing stress and anxiety. By focusing on the present moment and practicing non-judgmental awareness, you can train your mind to better manage stressful thoughts and situations.

How can you start practicing mindfulness meditation? Begin with short, 5-minute sessions and gradually increase the duration as you become more comfortable with the practice. Focus on your breath, bodily sensations, or a specific mantra to anchor your attention.

Progressive Muscle Relaxation

Progressive muscle relaxation involves systematically tensing and then relaxing different muscle groups in your body. This technique helps you become more aware of physical tension and provides a method for releasing it.

1. Start by tensing the muscles in your toes for 5 seconds, then relax them completely.
2. Move up to your calves, thighs, buttocks, abdomen, chest, arms, hands, neck, and face.
3. Focus on the sensation of relaxation as you release each muscle group.

Why is progressive muscle relaxation effective for anxiety-induced tension? This technique teaches you to recognize the difference between tension and relaxation in your body, allowing you to consciously release muscle tension throughout the day.

The Role of Lifestyle Factors in Managing Neck and Shoulder Tension

In addition to stretching exercises and stress management techniques, certain lifestyle factors can significantly impact your ability to manage and prevent anxiety-induced neck and shoulder tension.

Sleep Hygiene

Quality sleep is essential for both physical and mental recovery. Poor sleep can exacerbate stress and muscle tension, creating a vicious cycle.

• Maintain a consistent sleep schedule
• Create a relaxing bedtime routine
• Ensure your sleeping environment is comfortable and conducive to rest
• Limit screen time before bed
• Avoid caffeine and heavy meals close to bedtime

How does improving sleep hygiene help with neck and shoulder tension? Quality sleep allows your muscles to fully relax and recover, reducing the likelihood of waking up with tension or stiffness in your neck and shoulders.

Regular Exercise

Engaging in regular physical activity can significantly reduce overall stress levels and improve muscle strength and flexibility.

• Aim for at least 150 minutes of moderate-intensity exercise per week
• Include a mix of cardiovascular exercise and strength training
• Consider low-impact activities like swimming or yoga for additional stress relief

Why is regular exercise beneficial for managing anxiety-induced tension? Exercise releases endorphins, natural mood-boosters that can help reduce stress and anxiety. Additionally, improved overall fitness can make your body more resilient to the physical effects of stress.

When to Seek Professional Help for Neck and Shoulder Tension

While home remedies and lifestyle changes can be highly effective in managing anxiety-induced neck and shoulder tension, there are instances where professional help may be necessary.

Signs You Should Consult a Healthcare Provider

• Persistent pain that doesn’t improve with home remedies
• Tension accompanied by numbness or tingling in the arms or hands
• Severe headaches associated with neck tension
• Difficulty performing daily activities due to pain or stiffness
• Symptoms of severe anxiety that interfere with your quality of life

What types of professionals can help with neck and shoulder tension? Depending on your specific symptoms and needs, you may benefit from consulting:

• A physical therapist for targeted exercises and manual therapy
• A massage therapist for deep tissue work and relaxation
• A chiropractor for spinal adjustments and alignment
• A mental health professional for anxiety management strategies
• Your primary care physician for a comprehensive evaluation and potential referrals

How can professional treatment complement home remedies? While home remedies are excellent for day-to-day management, professional treatment can provide more targeted interventions, address underlying issues, and offer personalized strategies for long-term relief.

Preventive Measures to Reduce Anxiety-Induced Neck and Shoulder Tension

Prevention is often the best approach when it comes to managing anxiety-induced neck and shoulder tension. By implementing certain preventive measures, you can reduce the likelihood of developing chronic tension and discomfort.

Ergonomic Workspace Setup

Many people experience neck and shoulder tension due to poor posture, especially when working at a desk for extended periods. Ensuring your workspace is ergonomically optimized can significantly reduce the risk of developing tension.

• Adjust your chair height so your feet are flat on the floor and knees are at a 90-degree angle
• Position your computer monitor at eye level to avoid neck strain
• Use a ergonomic keyboard and mouse to reduce wrist and shoulder strain
• Take regular breaks to stand, stretch, and move around

Why is an ergonomic workspace important for preventing neck and shoulder tension? Proper ergonomics help maintain good posture, reducing the physical stress on your neck and shoulder muscles throughout the workday.

Stress-Reduction Techniques

Incorporating stress-reduction techniques into your daily routine can help prevent the build-up of tension before it becomes problematic.

• Practice deep breathing exercises throughout the day
• Take short mindfulness breaks to center yourself
• Use positive affirmations to combat negative thoughts
• Engage in hobbies or activities that bring you joy and relaxation
• Maintain social connections and seek support when needed

How do stress-reduction techniques prevent neck and shoulder tension? By managing stress levels proactively, you can reduce the frequency and intensity of the body’s stress response, minimizing muscle tension in the process.

Regular Self-Care Practices

Incorporating regular self-care practices into your routine can help maintain overall well-being and reduce the impact of stress on your body.

• Schedule regular massage sessions or self-massage
• Use heat therapy (e.g., warm baths or heating pads) to relax muscles
• Practice gentle stretching or yoga daily
• Ensure adequate hydration to support muscle function
• Prioritize activities that bring you peace and contentment

Why are self-care practices effective in preventing anxiety-induced tension? Consistent self-care helps maintain a balance between stress and relaxation, reducing the cumulative effects of daily stressors on your body and mind.

Tension in Neck and Shoulders From Anxiety: 5 Home Remedies

Stress or anxiety-related tension can lead to chronic pain in the neck and shoulders. Fortunately, this can be relieved with stretching or yoga, as well as relaxation and other stress management techniques.

Let’s explore several simple techniques to help release tension in your neck and shoulders, as well as some stress management strategies to help calm your mind and body.

When you experience a stressful event or a bout of anxiety, your muscles contract, sometimes forcefully. This is an automatic or reflex reaction. It’s known as a stress response or “fight or flight” response.

It’s your body’s way of gearing up to face a perceived physical threat that you’ll need to fight off or run away from. Along with muscle tension, you may also notice other physical symptoms when you’re stressed or anxious, such as:

• a fast heart rate
• quick, shallow breathing
• cold skin
• sweating

Although your body’s stress response is designed to help you deal with physical threats, your body responds in the same way when the threat isn’t physical. Your muscles may tighten up when you’re stuck in traffic, dealing with pressure at work, or watching the news.

According to the American Psychological Association (APA), your muscles and other organs may only relax again once the perceived threat has passed.

If stress is ongoing — meaning the stressful situation doesn’t seem to have a clear end — your body may stay in a heightened state of readiness to face a threat. As a result, your muscles may stay tense and tight for much longer than they need to.

According to the APA, ongoing muscle tension in your neck and shoulders can lead to more serious issues like back and shoulder pain, body aches, and migraine and tension headaches.

Preventing stress-related neck and shoulder tension isn’t always easy to do, especially in today’s busy world. But, there are techniques and strategies that may help relieve muscle tension and ease pain and discomfort.

Here are five stretches and poses you can do on a daily basis to help relieve tension and tightness in your neck and shoulders.

Share on Pinterest

The neck stretch is a deep stretch that eases tension in your neck and helps improve your range of motion.

1. Stand tall with your left arm at your side.
2. Place your right hand on your head with your fingers pointing to the left side.
3. Gently pull your head toward the right side until you feel a stretch in the left side of your neck.
4. Hold for 20 to 30 seconds and return to center.
5. Repeat on left side.
6. Do 2 to 3 times on each side.

Share on Pinterest

The neck release is a gentle way to loosen tension in both your shoulders and neck.

1. Stand tall with both arms at your sides.
2. Lower your head and bring your chin toward your chest.
3. 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.
4. Bring your head back to the center and lift to the starting position.
5. Repeat before changing sides.
6. Do 3 to 5 times on each side.

Share on Pinterest

Child’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 helps you relax.

1. Get on your hands and knees with your palms flat on the floor, wrists under your shoulders, and knees under your hips.
2. Sit back on your heels, lengthen your spine, and walk your hands in front of you. Make sure to hinge at your hips.
3. Fold forward and keep your arms extended in front of you.
4. Hold this position for 60 to 90 seconds. Focus on your breath while you release tension in your neck and shoulders.
5. Return to the starting position and repeat.
6. Do 2 to 3 times.

Share on Pinterest

The Cat-Cow or Chakravakasana is a yoga pose that allows you to stretch your back, torso, and neck, helping to release tension in these areas.

1. Get on your hands and knees with your palms flat on the floor, wrists under your shoulders, and knees under your hips.
2. Inhale and move into Cow Pose. Drop your belly towards the mat and lift your chin and chest. Look up at the ceiling. Open your chest and shoulders. Pause for a few seconds.
3. Exhale and move into Cat Pose. Pull your belly toward your spine and round your back toward the ceiling. You should be looking down at the mat. Pause for a few seconds.
4. Inhale and come back into Cow Pose and repeat the sequence.
5. Do 10 to 12 times.

Share on Pinterest

Thread the needle is a stretch that helps release tension in your back, neck, and shoulders.

1. Get on your hands and knees with your palms flat on the floor, wrists under your shoulders, and knees under your hips.
2. Slide your right hand (palm up) on the floor to the left side of your body. Your body will rotate with the movement, and your right shoulder will touch the floor as you look to the left side. Use your left hand to support your weight.
3. Hold this position for 20 to 30 seconds and return to the starting position.
4. Repeat on the left side.
5. Do 2 to 3 times on each side.

Yoga is an excellent activity to help release stress-related tension in your neck and shoulders. In fact, one study found that 9 weeks of yoga resulted in pain relief and functional improvements in people with neck pain.

There are also some other strategies you can use to help relieve or prevent tension in your neck. For instance you can:

• Apply a warm compress to the tight area.
• Spend a few minutes doing a self-massage.
• Soak in a warm tub, and add a few drops of aromatherapy oil for extra relaxation.
• Adjust your workstation, so your computer is at eye level to avoid neck strain.
• Check your posture while you’re at your work desk — keep your hips, shoulders, and ears in a straight line.
• Get up and move away from your workstation for a few minutes every hour.
• At night, use a pillow that offers 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 at some point or another. But, just as your body has an automatic response 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 your systems back to normal and returns your body to a calm, resting state. The relaxation response also helps protect your body from health issues related to the stress response.

There are a variety of skills and strategies you can use to help the relaxation response kick in. Here are some of them:

Stress management skills

• Exercise and physical activity. Moving your body, even for 20 minutes a day, may help lower your overall stress levels and reduce tension in your muscles. If you can, get outdoors and take a brisk walk in nature.
• Breathing exercises. Belly breathing, also known as diaphragmatic breathing, is one of the simplest ways to relax. Voluntarily controlling your breathing can signal your entire body to relax. With belly breathing, you breathe in deeply through your nose, allowing your belly to expand, and exhale through your mouth. Once you know how to breathe this way, you can use this skill often to help you relax.
• Yoga. According to the National Center for Complementary and Integrative Health, mind and body practices like yoga can help relieve stress, reduce anxiety, and boost your overall well-being. If you’re new to yoga, you may want to begin with a 10-minute restorative yoga session.
• Meditation. Research has shown that practicing meditation may help reduce the inflammation response caused by stress, and also decrease anxiety. Start with 5 minutes of meditation at a time, and increase 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 tense each muscle group in your body one at a time, and hold for 5 seconds. On the exhale, relax the muscles for 10 to 20 seconds before moving to the next muscle group.

Was this helpful?

Keep in mind that as with any new skill, regular practice is the key. These practices may not work for you right away and that’s OK. But, as you use them over time, you’ll likely find that they help return your body to a calmer, more restful state.

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.

Tension in Neck and Shoulders From Anxiety: 5 Home Remedies

Stress or anxiety-related tension can lead to chronic pain in the neck and shoulders. Fortunately, this can be relieved with stretching or yoga, as well as relaxation and other stress management techniques.

Let’s explore several simple techniques to help release tension in your neck and shoulders, as well as some stress management strategies to help calm your mind and body.

When you experience a stressful event or a bout of anxiety, your muscles contract, sometimes forcefully. This is an automatic or reflex reaction. It’s known as a stress response or “fight or flight” response.

It’s your body’s way of gearing up to face a perceived physical threat that you’ll need to fight off or run away from. Along with muscle tension, you may also notice other physical symptoms when you’re stressed or anxious, such as:

• a fast heart rate
• quick, shallow breathing
• cold skin
• sweating

Although your body’s stress response is designed to help you deal with physical threats, your body responds in the same way when the threat isn’t physical. Your muscles may tighten up when you’re stuck in traffic, dealing with pressure at work, or watching the news.

According to the American Psychological Association (APA), your muscles and other organs may only relax again once the perceived threat has passed.

If stress is ongoing — meaning the stressful situation doesn’t seem to have a clear end — your body may stay in a heightened state of readiness to face a threat. As a result, your muscles may stay tense and tight for much longer than they need to.

According to the APA, ongoing muscle tension in your neck and shoulders can lead to more serious issues like back and shoulder pain, body aches, and migraine and tension headaches.

Preventing stress-related neck and shoulder tension isn’t always easy to do, especially in today’s busy world. But, there are techniques and strategies that may help relieve muscle tension and ease pain and discomfort.

Here are five stretches and poses you can do on a daily basis to help relieve tension and tightness in your neck and shoulders.

Share on Pinterest

The neck stretch is a deep stretch that eases tension in your neck and helps improve your range of motion.

1. Stand tall with your left arm at your side.
2. Place your right hand on your head with your fingers pointing to the left side.
3. Gently pull your head toward the right side until you feel a stretch in the left side of your neck.
4. Hold for 20 to 30 seconds and return to center.
5. Repeat on left side.
6. Do 2 to 3 times on each side.

Share on Pinterest

The neck release is a gentle way to loosen tension in both your shoulders and neck.

1. Stand tall with both arms at your sides.
2. Lower your head and bring your chin toward your chest.
3. 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.
4. Bring your head back to the center and lift to the starting position.
5. Repeat before changing sides.
6. Do 3 to 5 times on each side.

Share on Pinterest

Child’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 helps you relax.

1. Get on your hands and knees with your palms flat on the floor, wrists under your shoulders, and knees under your hips.
2. Sit back on your heels, lengthen your spine, and walk your hands in front of you. Make sure to hinge at your hips.
3. Fold forward and keep your arms extended in front of you.
4. Hold this position for 60 to 90 seconds. Focus on your breath while you release tension in your neck and shoulders.
5. Return to the starting position and repeat.
6. Do 2 to 3 times.

Share on Pinterest

The Cat-Cow or Chakravakasana is a yoga pose that allows you to stretch your back, torso, and neck, helping to release tension in these areas.

1. Get on your hands and knees with your palms flat on the floor, wrists under your shoulders, and knees under your hips.
2. Inhale and move into Cow Pose. Drop your belly towards the mat and lift your chin and chest. Look up at the ceiling. Open your chest and shoulders. Pause for a few seconds.
3. Exhale and move into Cat Pose. Pull your belly toward your spine and round your back toward the ceiling. You should be looking down at the mat. Pause for a few seconds.
4. Inhale and come back into Cow Pose and repeat the sequence.
5. Do 10 to 12 times.

Share on Pinterest

Thread the needle is a stretch that helps release tension in your back, neck, and shoulders.

1. Get on your hands and knees with your palms flat on the floor, wrists under your shoulders, and knees under your hips.
2. Slide your right hand (palm up) on the floor to the left side of your body. Your body will rotate with the movement, and your right shoulder will touch the floor as you look to the left side. Use your left hand to support your weight.
3. Hold this position for 20 to 30 seconds and return to the starting position.
4. Repeat on the left side.
5. Do 2 to 3 times on each side.

Yoga is an excellent activity to help release stress-related tension in your neck and shoulders. In fact, one study found that 9 weeks of yoga resulted in pain relief and functional improvements in people with neck pain.

There are also some other strategies you can use to help relieve or prevent tension in your neck. For instance you can:

• Apply a warm compress to the tight area.
• Spend a few minutes doing a self-massage.
• Soak in a warm tub, and add a few drops of aromatherapy oil for extra relaxation.
• Adjust your workstation, so your computer is at eye level to avoid neck strain.
• Check your posture while you’re at your work desk — keep your hips, shoulders, and ears in a straight line.
• Get up and move away from your workstation for a few minutes every hour.
• At night, use a pillow that offers 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 at some point or another. But, just as your body has an automatic response 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 your systems back to normal and returns your body to a calm, resting state. The relaxation response also helps protect your body from health issues related to the stress response.

There are a variety of skills and strategies you can use to help the relaxation response kick in. Here are some of them:

Stress management skills

• Exercise and physical activity. Moving your body, even for 20 minutes a day, may help lower your overall stress levels and reduce tension in your muscles. If you can, get outdoors and take a brisk walk in nature.
• Breathing exercises. Belly breathing, also known as diaphragmatic breathing, is one of the simplest ways to relax. Voluntarily controlling your breathing can signal your entire body to relax. With belly breathing, you breathe in deeply through your nose, allowing your belly to expand, and exhale through your mouth. Once you know how to breathe this way, you can use this skill often to help you relax.
• Yoga. According to the National Center for Complementary and Integrative Health, mind and body practices like yoga can help relieve stress, reduce anxiety, and boost your overall well-being. If you’re new to yoga, you may want to begin with a 10-minute restorative yoga session.
• Meditation. Research has shown that practicing meditation may help reduce the inflammation response caused by stress, and also decrease anxiety. Start with 5 minutes of meditation at a time, and increase 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 tense each muscle group in your body one at a time, and hold for 5 seconds. On the exhale, relax the muscles for 10 to 20 seconds before moving to the next muscle group.

Was this helpful?

Keep in mind that as with any new skill, regular practice is the key. These practices may not work for you right away and that’s OK. But, as you use them over time, you’ll likely find that they help return your body to a calmer, more restful state.

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.

How to relieve neck tension and prevent pain

March 9, 2017

Health

Working at a computer is almost always an incorrect position of the back and a head stretched forward. Lifehacker shows exercises that will help stretch and relax stiff neck muscles, preventing pain and other problems with the cervical spine.

Iya Zorina

Author of Lifehacker, athlete, CCM

When you work at a computer and even more so at a laptop, the neck, as a rule, moves forward.

This causes excessive tension in the neck muscles, which are forced to support the head in an unphysiological position.

When the head comes forward and the shoulders rise, the upper part of the trapezius muscle and the suboccipital muscles are tensed. The sternocleidomastoid muscle, on the contrary, stretches and loses its tone.

Over time, the muscles get used to being constantly in a tense state, so you can no longer relax them so easily.

Moreover, fascia collagen fibers grow around the muscles and fix them in the wrong position: so that now it seems comfortable to you.

Tight neck muscles can cause hyperlordosis of the cervical spine, a condition where the neck is stretched forward excessively.

This, in turn, impairs blood circulation, can cause a herniated disc, cause pinched nerves, and other problems.

In order not to make yourself sick, stretch your neck muscles regularly by doing the exercises suggested. Some of them can be easily performed even at the workplace or in the car, for others you will need a ball, rug or expander. They can be done at home or at the gym.

Contraindications – severe pain in the neck or existing diseases of the cervical spine: hernia, pinched nerve or others. In this case, you need qualified medical assistance and recommendations from a physiotherapist.

1. Massage ball exercise

For this exercise you will need a small hard ball. There are special massage balls that can be ordered on Aliexpress, double or single. Instead, you can use a tennis ball or golf ball.

Massage balls

Lie down on a mat, place the ball under one side of your neck at the base of your head. Begin to lower your chin, trying to touch your chest. Do this 10 times and repeat with the other side of the neck.

Massage Ball Exercise

After this exercise, you can simply roll the ball up and down your neck if the muscles feel stiff.

During the massage, you can feel the points where the muscle tension is especially strong. Such points will feel like tight lumps, which are quite painful to press with a ball. Work these areas well until the muscles become soft.

Do not roll the neck in the center, directly over the spine, roll the ball over the muscles of the neck on either side of it.

2. Standing Neck Stretch

Stand straight with one hand on the back of the head and the other on the chin. Pull the chin down and the back of the head up, the neck tends back.

Chin and Nape Hands Stretch

This exercise helps to stretch and relax the suboccipital and trapezius muscles.

3. Stretching the neck while sitting

Sit with your back against a wall. Pull the back of your head up, making a “double chin”. Hold this pose for 5-10 seconds. Repeat 3-5 times.

Wall Stretch

4. Neck Stretch Without Back Support

This exercise can be easily performed anywhere, such as at your desk. Sit on the edge of a chair and shift your body weight to the ischial tuberosities: this way the back will take a neutral position.

Reach up with the back of your head, making a “double chin”. Hold this position for 5-10 seconds, repeat 3 times.

5. Hand Stretch

Place one hand on your head and gently pull it sideways and forward. Hold for 10 seconds, repeat 3 times on each side.

During this exercise, the trapezius muscles are well stretched.

Trapezius Stretch

6. Backward Stretch

The sternocleidomastoid muscle must now be stretched so that no imbalance occurs.

To do this, pull your neck to the side and back. Fix your head in this position for 5-10 seconds, repeat 3 times in each direction.

Sternocleidomastoid Stretch

With these exercises, you will relieve tension in the neck, get rid of the feeling of fatigue and prevent problems with the cervical spine.

How to remove clamps in the neck area. What exercises will help to relax the neck at home.

Stress, exercise, prolonged computer use, or long periods of awkward posture can cause tension in the neck. This will lead to tension, stiffness, headaches and back pain. In the long term, neck tension can cause serious health problems.

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Muscles that are under prolonged tension can compress nerve fibers and blood vessels. As a result, tissue nutrition and nerve conduction are disturbed. We tell you how you can cope with overexertion and help yourself during the day.

Contents of the article

Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.

What happens if the neck is constantly numb?

Neck muscle tension causes discomfort, pain and persistent fatigue. People who constantly work at a computer are faced with the need to relax their neck and shoulders due to excessive stress, more often than others.

The whole point is that we have to look at the monitor or screen all the time. Watch yourself or your colleagues: most likely, the person working at the computer is tilted forward, the head is closer to the monitor than the shoulders. Constantly being in this position requires special efforts from the muscles. They overexert themselves, which leads to unpleasant sensations.

If this happens again and again, the muscles become more and more tense, they tense quickly, they do not relax well, and the pains become more intense.

However, it is not only office workers who experience neck clamps. Tension pains can be provoked even by an incorrectly selected pillow and sleeping in an uncomfortable position. In addition, tension in the neck and shoulders can be associated with tight clothing, occur against the background of colds or hypothermia. In general, danger can await everywhere, and therefore everyone should know how to relax their neck at home.

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Help yourself

Short periods of relaxation, massages and exercises can help relieve stiffness in the neck, which are definitely worth doing during a working day, a long trip or long-term exertion. Short workouts lasting only 5-10 minutes, breathing exercises and a relaxing neck massage will help relieve neck muscle tension.

So, what to do if your neck is stiff?

Here are two of the easiest ways to deal with neck tension. To apply them, you do not have to get up from your workplace.

• Try the simplest thing – breathe deeply. Tighten on the inhale and relax on the exhale. You will see, after a few cycles it will become easier.
• Change your posture and try to take a comfortable position, relaxing the previously tense muscles as much as possible. Stay in it for at least 5 minutes.

How to relieve tension in the neck: simple exercises for which you can not get up from the chair

Tilments

Tilt your head forward, back, right and left, slowly changing the position of the head and stretching the neck muscles. Hold your head in each position for 30 seconds. In total, do 5 tilts in each direction.

Putting hands behind the head

Raise your right hand, bend it at the elbow, and then try to reach the right shoulder blade. Tilt your head to the left. It is not necessary to make efforts, perform the movements smoothly, trying to stretch the muscles as much as possible, and then stay in this position for 30 seconds. Repeat the same with the left hand. Do 5 cycles of the exercise.

How to Relax the Neck Muscles: Two Stretches

You will need a gym mat to do these exercises. They need to be performed in a prone position.

Head raises

Lie on the floor, slowly raise your head, stretching your neck as much as possible. Try to stay at the highest point for at least 5 seconds, then gently lower your head to the mat. Do at least five reps.

Roller Stretch

This exercise may require a gym roll, which can be replaced by simply a rolled up towel of the appropriate size. Place the roller under your neck, placing it at the base of the skull. Try to relax as much as possible and stay in this position for at least 5 minutes. If you can’t stay in this position even for minutes, it doesn’t matter, gradually increase the time.

How to remove the clamps in the neck: what else can help

Watch your posture – adjust the table and monitor to the height, and do not lean forward when working at the computer. Take breaks for gymnastics every hour – so the muscles will not overstrain, and therefore clamps in the neck will rarely occur.

To combat tension, you can take a course of a relaxing massage, try visiting a sauna or bath, and also start going to the pool – muscles relax perfectly in the water.