How To Relieve Shoulder Tension

It can be extremely unpleasant when you experience tension in your shoulders.

When you experience this painful sensation, you may struggle to go about your daily activities. 

How To Relieve Shoulder Tension

Yet, this is a common problem. Many office workers experience this pain due to unsatisfactory chairs and desks, which offer little back and shoulder support.  

Luckily, yoga can help. There are different movements that you can complete to ease the pain in your shoulder, thus allowing you to relax.

If you have been experiencing neck or shoulder tension, these simple yoga exercises can instantly relieve you!

What Causes Shoulder Tension?

This common issue can be caused by several factors. This includes:

  • Overuse: you may have been using your shoulder muscles too much during exercise or your day-to-day activities.
  • Stress: your body and your mind are in-sync with each other. If you feel stressed, this can have an impact on your body. One of the ways that this stress is felt is via shoulder tension.
  • Poor body posture: if you have a bad posture, you could develop shoulder pain. This could also be the result of sleeping in an awkward position or the use of desk chairs with limited support.

How To Relieve Shoulder Tension With Yoga

Yoga is a sensational way of stretching your body, mind, and spirit. Consequently, it can be a brilliant method for treating your shoulder tension.

These are some of the most effective yoga exercises for relieving tension.

Neck Rolls

This is one of the easiest yoga exercises that you can do! Though this pose is more targeted at relaxing your neck, it can also be beneficial for your shoulders.

To complete this excellent exercise, either sit or stand with your spine straight. Ensure that your shoulders are relaxed. Put your right arm on your head with your left arm relaxed at the side.

Carefully pull your head toward your right shoulder. This should create a sensation in the left side of your neck. Hold the pose for a couple of seconds.

Repeat with the alternate side of your head.

Thread The Needle

This exercise has been given this name because an arm is threaded through your body. Start in the tabletop position, with your knees bent and your palms on the floor. 

Move your right arm so that it is resting on the ground. Slide your right arm so that it is on the left side of your body. As you do so, move your right shoulder so that it is also on the floor.

When you do this, your head should be facing toward the left. Elevate your left arm to improve balance. Maintain this pose for roughly 20 seconds.

Repeat this step but instead focus on the other side of your body. This pose is designed to alleviate tension in your back and shoulders.

Cat Stretch

The cat or cow stretch is an exercise that works a person’s torso, neck, and back. Though it may not have the most flattering name, this is a useful exercise.

To begin, put your knees and the palm of your hands on the floor. Your hands should be equal with your shoulders and your thighs should be resting on top of your knees. 

Inhale and move your belly so that it is closer to the ground. When you do this, you should be looking toward the ceiling.

Cat Stretch

This is known as the cow pose. Maintain this position for a handful of seconds.

Slowly exhale. As you do so, move your belly upward and make your spine round.  Your head will now be looking downward. Maintain this position, referred to as the cat pose, for a few seconds.

Repeat this multiple times until you notice that your tension has lightened.

Shoulder Rolls

As you can imagine, shoulder rolls are perfect for this part of the body.

Straighten your back.`Place your fingers on the shoulder of the same side. This means that your right hand will be on your right shoulder.

Move your elbows towards one another so that they meet at the center of your chest. This works by stretching your shoulder blades.

Separate your elbows and move your arms upwards, removing your hands from the shoulders. This is a terrific technique for working your triceps.

Repeat these movements several times, holding them briefly. 

Warrior Pose 2

Lastly, there are lots of warrior poses to try, which each work with slightly different body parts. For reducing shoulder tension, warrior pose 2 is best. This pose will strengthen your shoulders, quads, chest, and thighs to name just a few.

Stand up straight. Put one leg backward and the other leg forward. Your front foot should be facing forward while the back foot should be toward the side.

Bend your front knee and lean forward. Simultaneously, raise your arms and stretch them to cover your full wingspan. One arm should be directed forward and the other backward, thus mimicking your feet.

Keep this pose for 30 seconds before alternating the side of your body that is being worked.

Other Methods For Relieving Shoulder Tension

Aside from yoga, there are a few other techniques that can be utilized to minimize shoulder tension. Here are some of the techniques that you should use:

  • Massaging: you can either massage yourself or hire a professional massage therapist.
  • Orthopedic cushions: some cushions are designed to support your neck. Use one of these fantastic cushions to comfort your neck when sleeping.
  • Change your workspace: consider changing the way that you work to ease tension. Make sure that you take occasional breaks from your workstation. You should also consider investing in chairs with more back support.
  • Stress relief: if you believe that stress is the cause of your shoulder tension, you may want to participate in some stress-relieving activities. Breathing exercises and meditation can reduce stress, as can commercial stress relievers.

Final Thoughts

Shoulder tension is not fun to deal with, especially if it is impacting your sleep or hindering your ability to work. Thankfully, this tension can be relieved with ease.

Simply try some of the aforementioned yoga exercises out and you should notice a vast improvement in your shoulders.

Angela Frederik
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