Stress neck tension. 5 Effective Home Remedies for Neck and Shoulder Tension Caused by Anxiety

27.06.202112.07.2023 by alexxlab

How does anxiety cause tension in neck and shoulders. What are the physical symptoms of stress and anxiety. How can you relieve muscle tension caused by stress. Which stretches and poses help ease neck and shoulder pain. How to prevent stress-related neck and shoulder tension.

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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 stress or anxiety, our muscles contract instinctively, preparing the body for potential threats.

However, in today’s world, most of our stressors are not physical threats but rather psychological ones. Traffic jams, work pressure, or unsettling news can trigger the same physical response as a dangerous situation. The problem arises when stress becomes chronic, keeping our muscles in a constant state of tension.

Physical Symptoms of Stress and Anxiety

Rapid heartbeat
Quick, shallow breathing
Cold skin
Excessive sweating
Muscle tension, particularly in the neck and shoulders

Prolonged muscle tension can lead to more severe issues such as chronic back and shoulder pain, body aches, and even migraine and tension headaches. Recognizing these symptoms is the first step in addressing the underlying stress and finding relief.

The Science Behind Stress-Induced Muscle Tension

To understand why anxiety causes neck and shoulder tension, we need to delve into the physiological mechanisms at play. When we perceive a threat, our sympathetic nervous system activates, releasing stress hormones like cortisol and adrenaline. These hormones prepare the body for action by increasing heart rate, blood pressure, and muscle tension.

In the neck and shoulders, this tension is particularly noticeable due to the concentration of muscles in these areas. The trapezius, levator scapulae, and sternocleidomastoid muscles are often the most affected. These muscles play crucial roles in supporting the head and allowing neck movement, making their tension particularly uncomfortable and noticeable.

Why Neck and Shoulders?

The neck and shoulders are common sites for stress-related tension for several reasons:

Posture: Many people adopt poor posture when stressed, hunching their shoulders and jutting their head forward.
Breathing: Shallow, rapid breathing associated with stress engages the accessory breathing muscles in the neck and shoulders.
Emotional expression: We often unconsciously raise our shoulders or clench our jaw when feeling tense or anxious.

5 Effective Home Remedies for Neck and Shoulder Tension

While preventing stress-related neck and shoulder tension can be challenging in our fast-paced world, several techniques and strategies can help relieve muscle tension and ease pain and discomfort. Here are five simple yet effective home remedies you can incorporate into your daily routine:

1. The Neck Stretch

This deep stretch eases tension in your neck and improves range of motion:

Stand tall with your left arm at your side.
Place your right hand on your head with 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 the left side.
Do 2 to 3 repetitions on each side.

2. The Neck Release

This gentle technique loosens 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 repetitions on each side.

3. Child’s Pose (Balasana)

This well-known yoga pose can help relieve neck and back pain while promoting relaxation:

Get on your hands and knees with your palms flat on the floor, wrists under your shoulders, and knees under your hips.
Sit back on your heels, lengthen your spine, and walk your hands in front of you.
Make sure to hinge at your hips.
Fold forward and keep your arms extended in front of you.
Hold this position for 60 to 90 seconds, focusing on deep, slow breaths.

4. Shoulder Blade Squeeze

This simple exercise helps improve posture and relieves tension in the upper back and shoulders:

Sit or stand with your arms at your sides.
Squeeze your shoulder blades together, as if trying to hold a pencil between them.
Hold for 5-10 seconds, then release.
Repeat 10-15 times.

5. Progressive Muscle Relaxation

This technique involves systematically tensing and relaxing different muscle groups:

Lie down in a comfortable position.
Starting with your toes, tense the muscles for 5 seconds, then relax for 30 seconds.
Work your way up through your body, including your legs, abdomen, chest, arms, and finally, your neck and face.
Focus on the contrast between tension and relaxation.

Stress Management Strategies for Long-Term Relief

While stretches and exercises provide immediate relief, managing the underlying stress is crucial for long-term prevention of neck and shoulder tension. Here are some effective stress management strategies:

Mindfulness Meditation

Mindfulness meditation can help reduce stress and anxiety by focusing your attention on the present moment. Regular practice has been shown to decrease muscle tension and improve overall well-being.

Deep Breathing Exercises

Deep, diaphragmatic breathing can activate the body’s relaxation response, counteracting the stress response. Try the 4-7-8 technique: inhale for 4 counts, hold for 7, and exhale for 8.

Regular Exercise

Physical activity releases endorphins, natural mood boosters that can help reduce stress and tension. Aim for at least 30 minutes of moderate exercise most days of the week.

Adequate Sleep

Poor sleep can exacerbate stress and muscle tension. Prioritize getting 7-9 hours of quality sleep each night by maintaining a consistent sleep schedule and creating a relaxing bedtime routine.

The Role of Ergonomics in Preventing Neck and Shoulder Tension

In our modern, technology-driven world, poor ergonomics can significantly contribute to neck and shoulder tension. Addressing your work and home environments can help prevent stress-related muscle tension:

Proper Workstation Setup

Adjust your chair so your feet are flat on the floor and your knees are at a 90-degree angle.
Position your computer screen at eye level to avoid neck strain.
Use a ergonomic keyboard and mouse to reduce wrist and shoulder strain.

Regular Breaks

Take frequent breaks to stand up, stretch, and move around. The 20-20-20 rule is helpful: every 20 minutes, look at something 20 feet away for 20 seconds.

Posture Awareness

Be mindful of your posture throughout the day. Avoid slouching or hunching over your devices. Set reminders to check and correct your posture regularly.

When to Seek Professional Help

While home remedies and stress management techniques are often effective, there are times when professional help may be necessary. Consider consulting a healthcare provider if:

Your neck and shoulder pain persists despite home treatments
The pain is severe or accompanied by other symptoms like numbness or weakness
Your anxiety or stress feels unmanageable
The tension is significantly impacting your daily life or sleep

A healthcare provider can offer additional treatments such as physical therapy, massage therapy, or counseling to address both the physical symptoms and underlying stress or anxiety.

Nutritional Considerations for Stress and Muscle Tension

Diet plays a crucial role in managing stress and muscle tension. Certain nutrients can help support muscle health and reduce the effects of stress on the body:

Magnesium

This mineral is essential for muscle relaxation and stress reduction. Foods rich in magnesium include:

Dark leafy greens
Nuts and seeds
Whole grains
Avocados

Omega-3 Fatty Acids

These healthy fats have anti-inflammatory properties and can help reduce muscle tension. Good sources include:

Fatty fish like salmon and sardines
Walnuts
Flaxseeds
Chia seeds

B Vitamins

B vitamins, particularly B12, can help support the nervous system and reduce stress. Sources include:

Lean meats
Eggs
Dairy products
Fortified cereals

Staying hydrated is also crucial for muscle health and stress management. Aim to drink at least 8 glasses of water per day.

The Impact of Technology on Neck and Shoulder Tension

In our digital age, the excessive use of smartphones, tablets, and computers has led to a condition known as “tech neck.” This refers to the strain placed on the neck and shoulders from looking down at devices for extended periods.

Preventing Tech Neck

Hold your device at eye level when possible
Use voice commands or dictation features to reduce typing
Take regular breaks from device use
Perform neck and shoulder exercises throughout the day

By being mindful of our technology use and implementing these preventive measures, we can significantly reduce the risk of developing chronic neck and shoulder tension.

In conclusion, neck and shoulder tension resulting from anxiety and stress is a common issue in today’s fast-paced world. However, with a combination of targeted stretches, stress management techniques, ergonomic adjustments, and lifestyle modifications, it’s possible to find relief and prevent future episodes of tension. Remember, consistency is key in managing stress-related muscle tension. Make these practices a part of your daily routine for the best long-term results.

Tension in Neck and Shoulders From Anxiety: 5 Home Remedies

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Medically reviewed by Angela M. Bell, MD, FACP — By Sara Lindberg — Updated on February 16, 2023

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.

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.

Share on Pinterest

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.

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.

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

Get on your hands and knees with your palms flat on the floor, wrists under your shoulders, and knees under your hips.
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.
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.
Inhale and come back into Cow Pose and repeat the sequence.
Do 10 to 12 times.

Share on Pinterest

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

Get on your hands and knees with your palms flat on the floor, wrists under your shoulders, and knees under your hips.
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.
Hold this position for 20 to 30 seconds and return to the starting position.
Repeat on the left side.
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.

Last medically reviewed on February 17, 2021

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Goyal M, et al. (2014) Meditation programs for psychological stress and well-being: A systematic review and meta-analysis.
pubmed.ncbi.nlm.nih.gov/24395196/
Lauche R, et al. (2013). Effectiveness of home-based cupping massage compared to progressive muscle relaxation in patients with chronic neck pain — A randomized controlled trial.
journals.plos.org/plosone/article?id=10.1371/journal.pone.0065378
Ma X, et al. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults.
frontiersin.org/articles/10.3389/fpsyg.2017.00874/full
Michalsen A, et al. (2012). Yoga for chronic neck pain: A pilot randomized controlled clinical trial.
pubmed.ncbi.nlm.nih.gov/23117107/
Physical activity reduces stress. (n.d.).
adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st
Stress effects on the body. (2018).
apa.org/topics/stress-body
Yoga: What you need to know. (2019).
nccih.nih.gov/health/yoga-what-you-need-to-know

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Feb 16, 2023

Edited By

Claire Brocato

Feb 17, 2021

Edited By

Claire Brocato

Medically Reviewed By

Angela M. Bell, MD, FACP

Copy Edited By

Suan Pineda

Share this article

Medically reviewed by Angela M. Bell, MD, FACP — By Sara Lindberg — Updated on February 16, 2023

Tension in Neck and Shoulders From Anxiety: 5 Home Remedies

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Medically reviewed by Angela M. Bell, MD, FACP — By Sara Lindberg — Updated on February 16, 2023

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.

a fast heart rate
quick, shallow breathing
cold skin
sweating

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

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.

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.

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.

Share on Pinterest

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.

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.

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

Get on your hands and knees with your palms flat on the floor, wrists under your shoulders, and knees under your hips.
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.
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.
Inhale and come back into Cow Pose and repeat the sequence.
Do 10 to 12 times.

Share on Pinterest

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

Get on your hands and knees with your palms flat on the floor, wrists under your shoulders, and knees under your hips.
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.
Hold this position for 20 to 30 seconds and return to the starting position.
Repeat on the left side.
Do 2 to 3 times on each side.

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.

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?

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.

Last medically reviewed on February 17, 2021

How we reviewed this article:

Goyal M, et al. (2014) Meditation programs for psychological stress and well-being: A systematic review and meta-analysis.
pubmed.ncbi.nlm.nih.gov/24395196/
Lauche R, et al. (2013). Effectiveness of home-based cupping massage compared to progressive muscle relaxation in patients with chronic neck pain — A randomized controlled trial.
journals.plos.org/plosone/article?id=10.1371/journal.pone.0065378
Ma X, et al. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults.
frontiersin.org/articles/10.3389/fpsyg.2017.00874/full
Michalsen A, et al. (2012). Yoga for chronic neck pain: A pilot randomized controlled clinical trial.
pubmed.ncbi.nlm.nih.gov/23117107/
Physical activity reduces stress. (n.d.).
adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st
Stress effects on the body. (2018).
apa.org/topics/stress-body
Yoga: What you need to know. (2019).
nccih.nih.gov/health/yoga-what-you-need-to-know

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Feb 16, 2023

Edited By

Claire Brocato

Feb 17, 2021

Edited By

Claire Brocato

Medically Reviewed By

Angela M. Bell, MD, FACP

Copy Edited By

Suan Pineda

Share this article

Medically reviewed by Angela M. Bell, MD, FACP — By Sara Lindberg — Updated on February 16, 2023

Psychotherapy – Harmony Clinic

Everyday problems and force majeure situations of local significance not only deprive us of peace of mind, but can also significantly harm our health. Numerous studies show that emotions, such as nervous tension, fear, horror, anxiety, excitement, anger, anger, rage, hatred, increase the production of stress hormones – adrenaline and cortisol in our body.

And if stress takes a chronic form, then an increased amount of these hormones is present in our blood all the time!!! Then literally all the cells of our body live under the pressure of stress hormones! The level of vital energy is decreasing!!! Any disease is born as a problem at the energy level, this problem can exist for many years before manifesting in the form of a physical disease. The general decrease in the vital energy of the body leads to an energy imbalance in its various parts. “All diseases are from nerves!” – in this “non-medical” statement there is a share of “medical” truth.

Our medical books and popular literature as well as television programs are filled with descriptions of the symptoms and causes of various diseases.

1. Osteochondrosis of the spine, back pain, lower back pain, pain between the shoulder blades, headaches, pain in the cervical spine! And how much suffering is brought by “pulling, chewing”, sometimes unbearably sharp pains in the joints! Years of lasting pain in the shoulder or hip joint – and as a result – arthrosis!

What is the reason?

In the body of a person subject to chronic stress, some muscle groups involuntarily tighten, therefore another muscle group manifests itself as functional weakness! This is what causes pain in the tense muscles associated with the joints! And with such a condition for a long time, such a formidable disease as arthrosis of the joints subsequently develops!

2. Headache.

What is the reason?

As mentioned above, in a state of stress, in nervous tension, we involuntarily tighten the muscles of the neck, and this often causes a headache.
Excitement provokes in us a violation of the process of breathing, which leads to spasm of the thoraco-abdominal diaphragm and oxygen starvation of the brain!
When we are nervous, the body produces less painkillers, the so-called neurotransmitters, and then we feel any pain much stronger than it actually is.

3. Frequent colds.

What is the reason?

– In chronic stress, special proteins begin to be produced, which by their nature are designed to defeat viruses. But if you don’t have any viruses at the moment, then the energy of the molecules of this substance remains unclaimed and goes in a completely different direction: it begins to irritate the nasopharyngeal mucosa. That is why a protracted conflict in the family or at work can turn into symptoms of a severe cold, and over time, bacteria, viruses, and fungi will join the prepared soil – with a long-term condition, chronic broncho-pulmonary diseases or chronic diseases of the nasopharynx develop later.

4. Skin inflammations.

What is the reason?

Our body is designed in such a way that it responds to stress by producing various substances that it does not normally produce. These are neuropeptides that cause skin swelling and itching. But this is precisely what can become a prerequisite for the occurrence of eczema, psoriasis or urticaria, as well as nervous tension entails hormonal changes that lead to seborrhea, the formation of acne and comedones, and baldness (alopecia).

5. Digestive problems.

What is the reason?

The human gastrointestinal tract is not inferior to the spinal cord in terms of the number of nerve endings. That is why this part of the body reacts especially sharply to the attack of stress hormones (adrenaline and cortisol) and fails. As a result, a strong experience turns into diarrhea or constipation for you.

What to do?
In recent years, new drugs, new methods of treatment have appeared and continue to appear, but unfortunately chronic patients are not decreasing! Sick people sometimes try to find a way out of the current painful situation on their own. tired of walking through numerous offices and medical centers in search of relief from their suffering. And if somewhere it is possible to change the situation for the better by at least 50% -60% – this is already considered happiness! Even though the disease returns after a while!

Any disease begins with a decrease in vital energy!

If this decline in vital energy continues for a long time or occurs rather quickly, then some organ (or organs) of the body will become a target for disease. That’s when back pain, lower back pain, pain between the shoulder blades, headaches, pain in the cervical spine, “pulling, chewing”, sometimes unbearably sharp pains in the joints, osteochondrosis of the spine, arthritis and arthrosis of small and large joints, etc. .d. – feeling unwell, life without joy – and not far from depression!

Any disease starts as a problem on the energy level, this problem can exist for many years before it manifests as a physical disease. The general decrease in the vital energy of the body leads to an energy imbalance in its various parts.

When we see a person full of energy and life walking down the street, or a rather smiling person, we involuntarily turn around and look at him with surprise, as if he were a rare sight! But this is the normal state! It turns out the opposite – to walk lifelessly, hunched over, not to smile, to get sick and to be in the process of treatment for a long time (and not in the process of preventive measures that support health!), to die from chronic degenerative processes, to suffer from pain in the back, in the lower back, from pain between the shoulder blades, headaches, in the cervical spine, sometimes unbearably sharp pains in the shoulder joints, in the hip joints, from pain caused by arthritis or arthrosis, etc. Most men are afraid that sooner or later they will have a heart attack, impotence will occur due to invented fears (or physical or mental overload). And also most of us are afraid of getting cancer or other serious, incurable disease! But if you manage to avoid these terrible diagnoses, then you are still afraid of becoming a victim of arthritis or arthrosis, diabetes, hypertension, blindness or mental illness in old age!

Today, unfortunately, prevention is usually secondary!

Seek medical attention only after a heart attack has already occurred in order to avoid a second one, etc. What to do? How can the disease be more accurately diagnosed? Stress?

How to do primary prevention in order to live without getting sick?

During primary prevention, the problem is already at the energy level, but there are still no pathological changes in the organs – which means that the disease can still be prevented and energy imbalance restored!

What to do if the disease has already manifested itself?

There is a method for diagnosing diseases, stress, all kinds of fears, etc. – these are the methods of Applied Kinesiology – this is both a preventive approach to diseases (when the disease has not yet manifested itself) and a therapeutic approach (an individual approach to each person). There are many causes of diseases, but each person had his own problem, with which the disease began.

How can I identify this problem?

This problem is determined by doctors – specialists who own the methods of Applied Kinesiology – which allows you to diagnose a disease or energy imbalance in time.

Applied Kinesiology postulates the unity of emotional, chemical, structural, energy disorders in any disease.

In each case, these disorders are identified by muscle testing. Relationships of muscles with internal organs, vertebrae, energy meridians (channels) are used. The doctor finds that dysfunction, the elimination of which will lead to the recovery of the whole organism, not the treatment of individual symptoms.

(Muscle testing is the response of the patient’s nervous system to any effect of a doctor or drug, i.e. a feedback tool with the body!).

Accordingly, treatment is prescribed:
Preparations (allopathic or homeopathic remedies), using diagnostics according to the methods of Applied Kinesiology. (Muscle testing).
Treatment with acupuncture (balance of energy imbalance, stress relief, treatment of emotional problems), using diagnostics according to Applied Kinesiology methods. (Muscle testing).
Treatment by manual therapy methods and osteopathic methods with the use of diagnostics according to the methods of Applied Kinesiology. (Muscle testing).

What are the health symptoms?
Maybe people just don’t know or have forgotten what it means to be a healthy person?

How does the disease begin? How to recognize the onset of the disease? What to do so that osteochondrosis of the spine, back pain, lower back pain, pain between the shoulder blades, headaches, pain in the cervical spine, “pulling, chewing”, sometimes unbearably sharp pains in the joints, etc. do not return, but rather would not appear at all!

HEALTH is:

Complete freedom from the pain of the body and from the disorder of the mind.
The most complete expression of all human faculties acting in harmony.
Perfection of the interaction of the body, mental energy and spiritual power.
Beauty of the body, purity of thoughts, high vitality, a state of happiness to live, work, study, love, etc.

This is the state when a person lives in harmony with nature, is harmonious and perfect in his nature, body and soul, in his relationship with another person and God! Then we can say that a person lives in a state of HEALTH!

In this state, a simple movement is happiness, pleasure!

A person simply shines from inside and outside, he is pure, firm, strong, cheerful. Charm spills over the face, eyes, iris, whites – radiate happiness and amazing transparency! Pleasure to breathe and see! All former pleasures – drinking, coffee, stimulants, potions, late hours, luxury – become an annoying dream, awakening comes – everything falls into place, becomes whole and brings joy!

Functional muscle relaxation as an indicator of emotional and meridian system dysfunction. As is known (S.Smidt, 1936), dysfunction of the emotional and meridian systems is accompanied by functional relaxation of a certain group of muscles

“Stress hurts my back and neck.” 6 exercises to help overcome anxiety

How can you help your body when anxiety is running high? Sports medicine doctor, rehabilitation specialist, kinesitherapist Fyodor Davydenko

Fedor Davydenko

What happens to the body during stress?

The human nervous system consists of two parts. One is responsible for motor activity, the other for mental activity. During psychological stress and difficult emotional situations, excessive tension can occur, leading to stress.

Many people have noticed that when we receive bad news or learn about bad news from social networks, our shoulders unconsciously rise.

It’s biologically designed that when we’re stressed, we pull in our necks and raise our shoulders to run away from danger. As a result, the cervical-collar zone – from the shoulders to the neck – is constantly tense during stress. If any zone is overstressed for a long time, then the muscles get tired. From a biomechanical point of view, this inevitably leads to incorrect operation. Any wrong move is a risk of breakage. Simply put, we can hurt ourselves.

How can sport help?

Firstly, it helps to solve the problem of spasm, to prevent the development of problems that in the future will have to be treated not with physical education at all.

Secondly, it allows you to switch from mental experiences to physical activity, to let go of thoughts.

Thirdly, we begin to produce hormones that allow us to deal with stress.

Which hormones “work” against stress?

During stress, the body consumes a resource. We waste the energy that we have accumulated. A person spends much more energy on mental activity and experiences than during physical work with the body. Therefore, when stressed, we feel de-energized, overwhelmed and exhausted.

When we are physically active, we create new resources.

We secrete cortisol – energy hormone. It prevents the breakdown of tissues, puts the body in construction mode, gives a feeling of energy and cheerfulness.

Many have noticed that after physical activity – whether he chopped firewood, washed the floors in the whole apartment – we experience a feeling of euphoria and feel satisfaction from what we have done. This is how dopamine , the hormone of joy, manifests itself.

When we are actively exercising, the production of adrenaline turns on, which globally allows us to survive, mobilizing all the forces of the body. Adrenaline speeds up the metabolism, speeds up the heartbeat.

We begin to feel and control our body better, our muscles are ready to work faster. Our eyesight is getting better.

The fourth hormone that is secreted, somatotropin is a growth hormone. It is important for building a variety of elements in our body, including promoting muscle growth.

By physical activity I don’t mean high performance, high intensity or hard sports. All of these hormones are released even when you are exercising at a pace that is comfortable for you, with your own individual load.

How long does it take to practice?

30-40 minutes a day. It would be enough.

For example, such a workout can be a long walk. It is important to spend at least half an hour, but in constant walking. I don’t mean short runs from one playground to another, from the subway to the store or from the office to the car with step counting, no. Our body needs a continuous half-hour walk, which will allow us to switch.

Half an hour is the minimum time when various processes turn on in us, the constant cyclical work of organs begins, during which hormones are produced.

Most of my patients are office workers. The most common problem – back pain – is a consequence of psycho-emotional overload. Of course, you can do a relaxing massage, which is great, but giving up the car and walking helps in practice more.

In 40 minutes, heavy thoughts go away, the mood rises, and recharge takes place. Returning home, a person easily switches to household chores.

It would be great if you set aside at least one day a week for an hour-long workout (ideally with a trainer). This will allow you to save not only the psyche, but will maintain an optimal physical condition and even allow you to progress!

If you can’t walk at all and exercise once a week, you can set aside 10-15 minutes for a warm-up. Many of my wards have qualitatively changed their standard of living by doing a small set of balance exercises.

What to do if you just want to lie down, how to motivate yourself?

You also need to lie down! Although it’s hard to lift yourself up later.

Someone will be supported by the fact that after a short workout there is a pleasant bonus in the form of dopamine. Dopamine will improve the psycho-emotional state and turn on all organs.

It is useful for someone to remind a funny law: “The more you do, the more you get done, the less you do, the less energy you have to do things!”

And someone is motivated by the information that in 21 days we form a persistent habit. If every day for 21 days you do a short set of exercises, exercises or allow yourself a 40-minute walk, then three weeks later it will not be difficult, but will become a pleasant habit.

Finally, now is the time to make physical education one of the things that you can learn to do during Lent.

3 balance exercises

These exercises are aimed at working with the nervous system. Will be useful when stressed, to improve coordination and control. They force to turn on unusual, not affected by traditional exercises, deep and superficial muscles. Improve posture and change our movements.

Performed on one leg, with the task not to fall and hold on. 10 repetitions.

Standing on a half-bent leg, we stretch our hand to the opposite knee. Keep a balance. Change legs.
Standing on one leg, bend the other at the knee. We stretch our arms forward, and our legs back. We perform it in a controlled amplitude.
We put one foot forward on the heel, and pull the toe towards us. We reach with our hands to the heel and bend as far as possible without straightening the knee. Feel the stretch on the back of your leg.

How to replace the complex if there is no time?

There is a very simple and useful exercise that few people know how to do correctly. Many are convinced that this is a run. But no, running is not as useful as it might seem.

The coolest exercise in the world is the squat. It is better for a beginner to do a few squats than to run a marathon.

Many underestimate the squat, although it will strengthen the muscles of the back and abs and core muscles, develop the flexibility of the hip joints, improve posture, increase lymph flow and help the production of hormones.

Many of us weren’t taught how to do the squat in PE class.

Most of the people I ask to squat as a test have little or no flexion in their legs, lean their torso forward, or bring their knees together.

By the way a person squats, the doctor can easily identify health problems.

I recommend that you remember a few simple rules.

During the squat, the knees must be well but not strongly bent, up to a maximum of 90 degrees, and the foot must be active. This means that you should feel support on the heel, inside and outside of the foot. All fingers from the thumb to the little finger are active. You should feel as if the foot wants to grab the floor.

Another ideal exercise to relieve neck tension is the wall push-up. It can be done at any time of the day or night, at home or at work. Remember that the closer you are to the wall, the easier the exercise will be.

Some people like spinning. It can also be done anywhere.

Stand sideways to the wall, with one hand rest against the wall, with the other, spinning, take back 90 degrees.

You will feel a tension in your arm, chest, back.

You seem to lengthen the course of the nerve in the arm. Look in the opposite direction, then return the body and head to their original position. This exercise allows you to relieve tension not only from the cervical-collar zone, but also to use our arms and hands. Usually, during stress, it is these segments of the body that are strongly clamped.

3 Neck Tension Exercises

When we are tense, turning our head is terribly uncomfortable. The most unpleasant: you can damage the muscle that lifts the scapula.

Above all, don’t try to stretch yourself. You can inadvertently injure muscle attachment points, including the neck.

Static stretching is a rather dangerous technique that is best done under the supervision of a specialist.

I recommend three neck tension exercises. They can be done while sitting on a chair. Repeat 10 times.

Close your hands in the castle, put on the back of your head. Tilt your head down with closed hands, slightly twisting the body in the lower back.
Make ten circular movements with your shoulders, keeping your hands on your knees.
Holding the hands in front of the chest, join the palms. Stretch them alternately, without opening your palms, in front of you down, forward and up.

In general, there are two key units in our body: hands and feet, in which the maximum number of reflex points is concentrated. Both zones are strongly represented in the head.

Stress neck tension. 5 Effective Home Remedies for Neck and Shoulder Tension Caused by Anxiety

Understanding the Link Between Anxiety and Neck Tension

Physical Symptoms of Stress and Anxiety

The Science Behind Stress-Induced Muscle Tension

Why Neck and Shoulders?

5 Effective Home Remedies for Neck and Shoulder Tension

1. The Neck Stretch

2. The Neck Release

3. Child’s Pose (Balasana)

4. Shoulder Blade Squeeze

5. Progressive Muscle Relaxation

Stress Management Strategies for Long-Term Relief

Mindfulness Meditation

Deep Breathing Exercises

Regular Exercise

Adequate Sleep

The Role of Ergonomics in Preventing Neck and Shoulder Tension

Proper Workstation Setup

Regular Breaks

Posture Awareness

When to Seek Professional Help

Nutritional Considerations for Stress and Muscle Tension

Magnesium

Omega-3 Fatty Acids

B Vitamins

The Impact of Technology on Neck and Shoulder Tension

Preventing Tech Neck

Tension in Neck and Shoulders From Anxiety: 5 Home Remedies

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Tension in Neck and Shoulders From Anxiety: 5 Home Remedies

How we reviewed this article:

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Psychotherapy – Harmony Clinic

“Stress hurts my back and neck.” 6 exercises to help overcome anxiety

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