Learning how to release neck and shoulder tension is a common issue for many of us. We need to approach it from a biomechanical perspective to get to the root cause. Neck and shoulder tension often results from prolonged sitting, poor posture, and repetitive motions.
This tension can lead to discomfort and impact overall well-being. Fortunately, there are effective techniques to help release neck and shoulder tension.
In this article, we will explore simple exercises and habits that can help alleviate this discomfort. Let’s explore the most effective methods for releasing shoulder and neck tension.
If you’re like most people who spend a significant part of the day working on a computer or other electronic device, you probably have internal humeral rotation (upper arm). Internally rotated humeri can adversely affect the shoulder joints, cause neck tension, lead to a forward head position, and result in hyperkyphosis of the thoracic spine.
Please consider this test: Attempt it only if you can get on your hands and knees safely. Ensure you don’t need help getting back up.
- Bend your elbow and notice the tendon that pops up. Place a sticker dot or draw a dot there, as I did (see the image below). When you bend your arm, the dot should be directly opposite your elbow. We’ll call that your elbow pit.
- Get on your hands and knees with your hands directly under your shoulders and your knees under your hips, pelvis width apart.
- Notice what happens with your hands. Can you keep them flat, or do they cup up?
Do the elbow pits (dots) face each other? If so, you’re “bull-dogging” it, or another way to say it is that your upper arms are internally rotated.
Now, while you’re still on your hands and knees, try to externally rotate your arms to a neutral position so that the elbow pits face forward. Do your hands cup up like claws? If so, that’s due to hand and shoulder tension. Ideally, the thumb and index finger should form a 90-degree angle.
Why do my hands claw and my arms rotate inward? Because that is what I’m telling them to do the bulk of the day. The body will remember whatever position you most frequently use it in. Doing intense exercise an hour a day doesn’t undo what you’re telling your body to do the other 23 hours a day.
Computer work, driving (hands at ten and two), massaging clients, walking around with clenched fists, drinking from my big ass mug. Not that there is anything wrong with using a tea cup the size of your own head, but you shouldn’t need to use your traps to lift it.
Hmmm, I think I figured out why my right shoulder gives me problems.
What I’m doing to correct this problem:
- Change it up. Do things differently. It will be beneficial for both your brain and your shoulders. I’m going to get in the habit of using my left hand to control the computer mouse pad as much as I do the right.
- I’m going to drive with my arms in neutral at nine and three o’clock or even four and eight o’clock. Don’t tell my dad.
- I’m going to hold my cup differently.
- While I’m standing at the computer reading, I’m going to do the hand stretch. LOVE THE HAND STRETCH!
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Author: Barbara Horsley has more than 26 years of experience as a licensed massage therapist. She specializes in abdominal massage and Visceral Manipulation™ and is an NCBTMB-approved educator. In addition to being certified in abdominal massage, she also studied biomechanics and restorative exercise. She is also a Certified Women’s Herbal Educator and a graduate of the IWHI Perimenopause & Menopause Certificate Program.