Shoulder tension? Relieve the pain for good.
2012
It’s been a while since I’ve posted a video, but I’m excited to share this tip with y’all today. So many people struggle with neck and shoulder tension. In fact, shoulder tension is so prevalent that most people think it’s just a part of life. Not so, my friends. In fact, most shoulder tension is a result of poor usage. Luckily, there is a simple technique to help you relieve shoulder tension for good.
Video: Reduce Shoulder Tension
Video Highlights:
For those who can’t watch the video but want the gist:
- Most neck and shoulder tension issues are a result of either habits or environment (or both).
- Our arms are designed to hang, but many people unconsciously “hold them up” ever-so-slightly, creating constant muscular tension.
- Be aware of your whole spine as your work. A forward head or tucked under pelvis can create shoulder tension, too.
- For a couple of days set an alarm to stop and “check in” to your shoulders. Are they tense? Can you release them? Getting into a habit of release can solve many chronic shoulder issues.
- Check the height of your desk, monitor, and chair. These should all be at a level that allows a natural “hanging” to occur from the shoulder joint.
- Take a couple of minutes periodically to move your shoulders, scapula (shoulder blades), and spine to free up your back.
Above all, remember that the body is designed to move! If your day requires a lot of repetitive or stationary work, do whatever you can to move around throughout your day. Every little bit helps.
For more tips on how to reduce pain through Somatic movement, be sure to check out my book: Pain Free. There are lots of useful tips and exercises to help you reclaim your body’s natural (and pain-free) posture.
What do you do to help relieve shoulder tension?
This post is part of Motivation Monday, Monday Mania, Clever Chicks, Frugal Days, Sustainable Ways, Sweet Sharing Monday, Wildcrafting Wednesday, Heathy2Day, The Mommy Club, and Sunday School.
Related posts:
14 comments
Trackback e pingback
No trackback or pingback available for this article
I had surgeries on both my shoulders within 5 weeks of each other. On my left shoulder, I also got my longhead bicep tendon removed and the muscle attached to my arm with a screw. The recovery was the most painful thing I experienced.
There are some key points, but keeping your rotator cuff muscles strong are important (you can do that with simple 1 lb weights — they aren’t supposed to do much more than that, even body builders are told not to go over 2 lbs for these specific exercises).
What worked for me was determination to continue on with my physical therapy, the stretching, the strengthening, man it was so painful.
I do not know what caused my shoulder pain, to begin with, but it may have been all of the factors mentioned above: not sitting correctly, holding my shoulders up to create continuous tension, etc etc. We don’t realize how much we use our shoulders for…. sleeping, moving around, etc.
Take good care of them!
Wow! So glad you have a good physical therapist. Some great reminders about how important it is to take care of our rotator cuffs. Thank you!
Great video! I always have neck and shoulder tension and my husband just got me a new laptop- darn. The next computer I get is definitely going to be one with a detached monitor so I can raise it up. Thanks for the tips!
Hope they help, Stephanie! Even with a lap top you can do a lot to prevent issues.
I also work with laptops. My husband made me a shelf after we experimented with my head position. My two laptops go on the shelf and I use wireless keyboards/mice on the desk. No more danger of spilling something on the computers either!
Awesome! Love that you have such a handy husband to help out.
Thank you for sharing all your wisdom and experience! Are you going to do more of these tip videos? Because I love this. I have chronic shoulder pain/tightness because I hold so much stress there. Thankfully, I don’t have any of the posture issues, but it just clicked that I’m always looking forward and down at my laptop (I usually sit on my bed with my laptop on a lap desk).
I’m going to connect it to a keyboard and mouse and put it up on books on my desk so that the screen will be at eye level. And I’ll make sure the keyboard is low enough so my shoulders are hanging. I’ll also set a timer to remind me to stretch and move!
I always ask for a massage for Christmas/birthdays because it seems like the only thing that offers some relief of the tension.
Robin, you are awesome. Just thought you should know
Aw, thanks Lauren! I think you’re pretty awesome, too. And if I was able to start on this journey at your age I’d be in an amazing place right now. Good for you!
I do this with my clients but the exercise is slightly different. Excellent video.
This is great especially for those of us at a computer a lot
I would love to have you share this on Wildcrafting Wednesday! Here is the link to last week’s hop…
http://www.theselfsufficienthomeacre.com/2012/12/wildcrafting-wednesday.html
Thanks, Lisa. I’ll check it out.
Thanks for the info! I pinned this too…blessings!
Thanks, Nancy!
You can also try The MELT method…it travels with you where ever you go.