Stress affects most people periodically, whether it's due to workplace situations, personal circumstances, financial worries, or other types of anxiety. Once we feel the psychological strain of stress, it often manifests as tightness in the body as well. Two areas where stress is most commonly felt are the neck and shoulders. Fortunately, there are a few simple steps to take that can bring some relief to these areas in a minimal amount of time.
Warm-up
Begin by simply sitting quietly. Slowing your breathing patterns reduces stress through a slower heart rate and reduction of cortisol production, the primary stress hormone, in the adrenal glands.
Then turn your attention to how you are sitting. Posture related exercises reduce the physical discomfort that accompanies stress in the neck and shoulders by ensuring that discs located between your cervical vertebrae are not pressured, or herniated.
Sit upright in a chair without straining and imagine someone has attached a piece of string to the top of your head, directly above your cervical vertebrae. Breathe deeply and slowly. While exhaling, imagine that the string is gently being pulled up, lengthening your spine in the process. Visualize space forming between each vertebrae as you do so.
Neck
Stretch the muscles in your neck first. While maintaining the same unstrained, upright posture achieved in the warm-up, begin to turn your head side-to-side, turning your head towards each shoulder without dropping your chin. Work slowly. Turn to your left shoulder, hold for a two breaths, then repeat on the other side. The rest of your body should remain motionless, but not stiff. Repeat this for one minute. This stretch should feel gentle, relaxed and should not be forced.
Drop your left ear towards your left shoulder now. Let the weight of your head determine the stretch---don't use the muscles of your neck to force it further. Breathe twice before switching to the other side. Perform this exercise for one minute. If you are dipping your head to the left, for example, you will feel this stretch on the right side along the length of the trapezius muscle.
Roll your head in circles afterwards. Maintaining the same breathing pattern, roll your head in circles without moving your neck 10 times before switching directions. After, stretch both the neck and head simultaneously. Dropping your chin towards your chest, roll your head clockwise in large circles. As you extend backwards, allow your jaw to remain relaxed and open while at the same time visualizing your vertebrae extending, not compacting. Repeat this in the opposite direction. If you feel tension while performing this exercise, slow things down further and aim for a slow, continuously rolling movement.
Shoulders
Lift your shoulders towards your ears while breathing deeply. When you can't lift them any higher, drop them completely as you exhale. The sensation should be one of dropping a weighted object---let your shoulders fall like rocks. Repeat this for one minute.
Roll your shoulders backwards. When starting the shoulder rolls, start out with small circles and gradually increase the movements until the circles become pronounced. Keep the rest of your body still but not rigid. Breathe directly into the area giving you grief. Switch directions and repeat for two minutes. This stretch will be felt between the scapula of the back.
Regular Relaxation and Stretching
Take a few minutes each day to sit quietly and perform these exercises, being very mindful and aware of your body as you release its tension. Over time, you should begin to notice a greater general level of relaxation in your neck and shoulders.
Regular meditation or yoga classes under the guidance of professional instructor can be an additional way to combat stress.
Tags: your head, your neck, neck shoulders, Repeat this, towards your, your body