We sit a lot. We start sitting in high chairs and keep sitting all through school. We sit to eat. We sit to go number one and two. We sit to relax, socialize, work and transport our bodies. And while we’re sitting, we’re thinking about our extremely complicated lives, mastering ever-changing skills to cope in the 21st century.
Contrast this lifestyle to that of someone in a less developed economy, or our own grandparents (or their grandparents). They walked. They grew or gathered their food. They squatted to work. Our bodies were engineered for a much higher level of whole body movement than we typically now employ.
The number one suggestion to relieve shoulder tension is to move more in your everyday routine. Stand to talk on the phone. Encourage walking meetings. Elect to walk to the store. Take the stairs. During every commercial, get up and do some housework. Build exercise into your daytimer so physical movement is prized as much as meal times, or another leisure activity.
The number two suggestion to relieve shoulder tension is to take the pressure off. Many clients ask for stretches. However, the yoga approach is always to introduce an element to balance what is overused or over-emphasized. In the case of the muscles in the above diagram, (Diagram 2) the upper trapezius and related neck muscles, these babies are lengthened in our typical rounded forward posture but under tremendous load all day long. Think of a thick elastic band, stretched out at pretty much its capacity. Then imagine pulling on it a bit more. It’s already at the breaking point. Aggressive stretching of neck and shoulder muscles, like the upper trapezius, often results in rebound pain and tension for just this reason.
To release the pressure, restorative yoga has several postures (Diagram 3 is one example) that allow the upper trapezius to shorten closer to their comfortable size and gently open the tight pectorals in the chest. Practice daily, even in bed, and you may feel relief immediately.
The number three suggestion is to begin strengthening the muscles that are under-utilized in that forward head posture. Repeat this series a few times a day. A little bit done frequently (recommended twice per day) helps educate the muscular patterning without strain or risking injury. (Diagram 4)
Next, inhale, (Diagram 5) as you let the rib basket drop toward the floor and exhale as you lift the rib basket back in line with the spine. Repeat 10 breaths each side.
Finally, the shoulders sit on the alignment of the pelvis. The root of the problem likely lies here. To twist out a little of the spinal tension that migrates to your shoulder and neck, try this seated variation.Hold twist to each side for about 5 – 10 breaths. Note the model’s knees (Diagram 6) are even and feet parallel.
For more suggestions, this video shows a simple stretching routine that can be done, even at work. It takes just 5 minutes. And this video shows a different restorative pose that might help loosen your shoulders. Let me know how you do and feel free to ask questions at www.cherylgordonyt.com
