How can I release tension in my neck/shoulders?
HHP specializing in the Rolf Method of Structural Integration
Deep breathing and meditation exercises can help as they both trigger the shift of your nervous system into a parasympathetic (calm, health inducing) state. You could also try some gentle necks rolls in a half circle with your chin "scraping" along your chest as you gently reach your opposite shoulder down, breathing deeply through your nose.
Yoga, Sound Therapy , Sound Healing, Thai Yoga Bodywork, Breathe work, Meditation
take a towel ( or yoga block ) and make a roll about 4 inches high, place it underneath your shoulder blades and lay on your back for five minutes. . Make sure your palms are facing up with arms stretched out in line with your hips away from your body. Take long, deep breaths and lay flat for about 5 minutes. Do this every night at the end of the day. Be mindful of text neck and looking down. To test if your tension is from poor posture , stand against the wall with the heals about an inch away, feet parallel and see if your sacrum touches , the back of your shoulders, and then very back of your head. If that is challneging try to increase week after week laying flat with your arms open from 5-10 - 15 minutes .
Network Spinal and Pediatric Practitioner
Here is a great video we've created for our clients who struggle with chronic neck and shoulder pain... https://www.youtube.com/watch?v=GZpLQesDEf0&t=104s
It all depends on what is causing that tension. It can be from the neck, upper back, and what I find a lot due to alteration of the biomechanics of the spine (increased mid back curve, reversed neck curve, spinal ligament instability) all seen on X-ray. If you wanted to learn more about that, feel free to email me at [email protected] Easy stretch for the upper back/neck muscles (depending on the motion, it will target specific muscles): 1. Take left hand, put it on the top right side of the head and move left ear to left shoulder 2. Turn head to the left 3. Move head down or up This will work the muscles on the right. Do the same thing to the other side for the muscles on the left. Depending on the muscle that is tight, moving the head up or down will stretch out different muscles. Also, turning your head to the right or left will stretch other muscles too. Easiest thing to do - try out all the motions and whatever stretches you out more, hold for 5 seconds, then press into your hand for 10% energy, and stretch for 5 seconds and repeat the process for 5-10 times. Do this for a minute to two minutes per side and you'll be a new person!
I find muscle releasing in acupuncture to be effective if the tension has a muscular component. Releasing the tight fibers allow the surrounding tissues to spread out and lay flatter so you do not feel as much tightness or tension. If the tension has a stress/emotional component, acupuncture can also address the underlying cause that could be feeding into the muscle tension, giving you an integrated approach to both aspects of tension. It is also a good idea to incorporate gentle neck stretching and proper hydration, along with monitoring your posture throughout the day.