Alice Turing
You know that tight, knotted feeling that you experience in your neck and shoulders after a long day? The one that makes you want to roll your shoulders, crack your neck, or just groan out loud? You’re not alone.
Unfortunately, this is a common issue among Americans. Approximately 15% of adults in the U.S. report neck pain every 3 months. Of course, this radiates to the shoulder region, too.
You experience that tight feeling if you spend long hours at your desk, on a laptop, or are constantly glued to your phone.
That deep tension is also the physical sign of stress. Anxiety triggers chronic muscle guarding throughout your body. Your trapezius muscles tense up, ready for a fight that never comes. This constant contraction causes deep stiffness and pain.
Regardless of whatever the reason is, you don’t have to live with the persistent pain. You can fight back against this tension. Here are a few tips to help melt that stiffness away.
#1 Use Heat and Cold Therapy
When tension has already set in, applying heat or cold can help soothe sore muscles.
For chronic, stress-related tension, heat is the best choice. Heat encourages vasodilation, which means it increases blood flow to the tired tissues. That fresh, rushing blood carries oxygen and nutrients, helping flush out waste products that build up in tight muscles. This helps relax deep muscle spasms and calm your nervous system.
A heating pad is probably the most convenient choice. Just drape it over your neck and shoulders for about 15 to 20 minutes. The steady warmth seeps deep into your muscles and starts melting away that tension.
Cold therapy, or cryotherapy, is generally best reserved for acute injuries. Cold works by narrowing your blood vessels, which is called vasoconstriction. This action restricts blood flow to the area.
Less blood flow helps significantly reduce swelling and inflammation from a new injury. Cold also numbs the area, which provides immediate pain relief. An ice pack wrapped in a thin towel does the trick. Keep it for about 10 to 15 minutes at a time.
#2 Treat Yourself to a Professional Massage
Massage therapy physically breaks up tight muscle adhesions, helping release tension. One study found that a 45-minute massage significantly boosts the release of the myokine IL-6. It’s a protein believed to trigger anti-inflammatory benefits.
Massage therapy is of several types, with Swedish massage being the most common one. Mantis Massage explains that it relies on effleurage (long, gliding movements down the muscle), petrissage (kneading and lifting), and tapotement (percussive vibration).
Always ensure your potential therapist is licensed by the state where they practice. Austin, for instance, requires therapists to hold a massage therapy license. The location where therapists provide massage therapy in Austin must also be approved by the Building Official, Zoning Administrator, and the City Council. You can check their credentials through the Texas Department of Licensing and Regulation website.
What’s more? Swedish massage is also not expensive, which means you can get relief without burning a hole in your wallet. You might not even have to pay them out of pocket if you have a Health Savings Account or Flexible Spending Account through your employer. These insurance plans reimburse you for massage sessions.
Just ask your therapist if they accept those plans before booking a massage in Austin.
#3 Practice Simple Neck and Shoulder Stretches
The muscles in your neck and shoulders, especially the upper traps, get tired from long periods of sitting or stressful postures. Stretching can help reverse this stiffness.
The shoulder roll is a classic for good reason. Sit or stand up straight and slowly roll your shoulders backward in a circular motion. Do this about 10 times, then switch directions and roll them forward. This helps loosen tight spots and restore mobility.
For your neck, try the side stretch. Sit comfortably and gently tilt your head toward one shoulder. You should feel a nice stretch on the opposite side of your neck. Hold it for about 20 to 30 seconds, then switch to the other side.
The chin tuck is another great one that helps with neck tension. Pull your chin straight back like you're making a double chin. Hold for a few seconds, then relax. This strengthens your neck muscles and relieves tech neck, which is caused by that forward head posture from looking at screens.
Just a heads up: never bounce or use ballistic motions, as this can cause your muscles to contract instead of relax. Keep your movements slow and smooth.
Reducing stress-related tension in your neck and shoulders doesn’t require drastic changes, just consistent, gentle care. Weaving these small actions into your daily life can provide lasting relief.
Consistency is the secret ingredient for long-term comfort. Don’t forget to practice diaphragmatic breathing daily for 10 minutes. This strengthens your nervous system’s natural ability to stay calm. Over time, those moments add up, helping you move through your days with more ease, comfort, and calm.
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I'm Alice and I live with a dizzying assortment of invisible disabilities, including ADHD and fibromyalgia. I write to raise awareness and end the stigma surrounding mental and chronic illnesses of all kinds.
