Relief for Tight Shoulders

If you get tense and achey around your shoulders then today we have a stretch for that area. We go through a stretch for your trapezius muscles, this muscle attaches from your shoulder blade, mid back to insert into the back of your head.

No wonder for some people who suffer with tight shoulders, that this tension can precede a headache, especially at the end of the day.

When can the traps/shoulders get tight? Basically most of this tension comes from excessive sitting. Sitting from:

  • Working at a desk
  • Standing too long at a desk
  • Sitting and studying
  • Doing crafts/sewing
  • Breastfeeding
  • Reading
  • Scrolling/texting on phone
  • iPad and laptop use

It is difficult to avoid sitting in the day. This stretch will help to relieve the tension in you shoulders, however, it is a good idea to look at what is causing the tension in the first place. And work on that too.

Another area we see in the office that causes this tension is sitting at a desk with the incorrect set up. Please check desk ergonomics.

Here are a few other causes:

  • Lack of upper body strength
  • Changes in spinal posture, such as increase mid back hump
  • Forward head carriage
  • Shoulder issues
  • Weak core

How to stretch your trapezius muscles and get relief for tight shoulders:

  • Stand up tall
  • Bring head down to chest and slightly rotate to one side so ear is pointing to the shoulder on that sid
  • Hold for 20-30 seconds
  • Repeat on other side

Any aggravation to the shoulders or worsening of headaches, please stop and see your practitioner.

For help with home dest set up please CLICK HEREHere is a great general neck and spine stretch routine you can add to this trap stretch. CLICK HERE.

Happy stretching.

For regular updates be sure to follow us on our Facebook and Instagram