The connection between stress & neck & shoulder tension

Where do you carry your stress?  I bet many of you said “neck and shoulders!”   I hear this a lot, and I’m right there with you.

Why is it that we carry tension there? What is it about the neck, the shoulders, and stress? 

Keep reading to learn 

• Why you carry tension in your neck and shoulders

• What you can do help reduce tension

The connection between stress and your neck and shoulders

Let’s look at different views on why you carry stress in your neck and shoulders. Physiologically, when you’re stressed, muscles tighten. Why? When you experience stress, your body releases stress hormones, including cortisol, which trigger muscle tension and tightness (1). This is no small thing because 77% of adults experience physical symptoms due to stress, with muscle tension being one of the most common symptoms (2).

One of those muscles in your neck and shoulders, the trapezius, especially likes to become tense. The trapezius muscle starts at the base of your neck, goes across your shoulders, and extends to the middle back. The “upper” trapezius at the tops of the shoulders often holds the tension. Why?

I don’t think there’s just one answer here. So let’s explore a few possibilities.

There’s a mind-body connection. You know the sayings – you “carry” responsibilities or you “shoulder” the weight.  How many times have you said, “That’s a weight off my shoulders?”

Emotionally, the shoulders represent your responsibilities. When you’re feeling the “weight” of your responsibilities, notice how your neck and shoulders feel.

Energetically, the neck area is associated with the 5th chakra. Chakras are energy centers within the body and there are 7 main ones that align along the spine (read here for more information on the chakra system).

The 5th chakra is the “throat chakra.” It’s associated with your ability to communicate effectively with others. It also holds our creativity. When it’s not functioning properly, you can feel stifled or stiff.

Ask yourself

• Are you saying what you mean or meaning what you say?

• Is it difficult to communicate right now?

• Are you feeling suppressed?

Another major factor that contributes to neck and shoulder tension is our modern sedentary lifestyle. The average American spends around 13 hours a day sitting, whether it’s at a desk, in front of a computer, or watching television (3). Holy crap! This prolonged sitting leads to poor posture, with shoulders slumping forward and the neck jutting forward. Such posture strains the muscles in the neck and shoulders, causing tension and discomfort.

There can be energetic, emotional, and physiological, and postural reasons why your neck and shoulders tense up. Now let’s look at what you can do to reduce this tension.

Watch your breathing! 

We don’t often think of our breathing, because it’s natural. But, how we breathe is very important.  Humans are “belly breathers.”  The diaphragm, just above your stomach, is the major muscle used as you breathe. Ideally, you breathe in through your nose, your belly expands as the diaphragm contracts and your lungs fill with air. When the diaphragm relaxes, it helps force air out of your lungs. 

This is “belly breathing” or “diaphragmatic breathing.”  The belly rises and falls as you inhale and exhale, and the rib cage moves very little. When stressed, you’re more likely to take more shallow “chest” breaths.  Why does this matter? 

When we “chest breathe,” muscles in our neck and shoulders help move the rib cage up and down. No big deal if it’s done during a short period. 

But. When this breathing pattern becomes chronic then muscle tension in our neck and shoulders increases. You can massage and stretch these muscles all day long but if you go back to “chest breathing” the majority of the day these muscles will tense up again.

Notice how you’re breathing throughout the day. Take a couple of minutes and do the following:

1. Sit tall.

2. Place one hand on your belly and the other over your heart.

3. Close your eyes and breathe in and out your nose.

4. Notice which hand moves more.

5. Now as you inhale, gently press your belly into that hand.

6. You don’t have to fill the belly completely but the goal is to feel the belly move out and in. You also want the hand on the chest to move very little.

7. Breathe like this for 10 breaths. Longer if you wish.

Stop clenching your jaw!

I include this tip for 2 reasons. First, in my practice clenching the jaw is not only common but most often clients don’t realize how much they do it. Second, I personally experience the ramifications of clenching. I tend to clench the right side of my jaw more and that side of my jaw, neck, and shoulder is definitely tighter.

Clenching your jaw encourages tightness. When you pause to notice your breath, also pay attention to your jaw.

Relax the jaw.  

Notice your jaw when you sit down to start work, are in a traffic jam, or are very focused. You may be surprised at how much you clench your jaw without even realizing it. (This morning I realized I was clenching the right side as I was putting dishes away!)

Stretch your pecs

Your pectoral muscles lie on either side of your chest. They often get tight when stressed and can contribute to your shoulders rounding forward. Stretching these muscles can keep your chest open, posture better, and allow you to breathe properly. 

You can stretch the pectoral muscles gently. 

1. Roll a blanket or towel.

2. Keep your butt on the ground and lie on the roll so it’s along the spine.

3. Your head is supported by the roll.

4. Arms are out to the side.

5. Keep the knees bent and breathe here for 2-3 minutes.

Manage your stress

I’m laughing as I typed this “tip!”  It’s easy for someone to say “Reduce your stress.”  I think we all ideally want this, but don’t always know how to do this. 

Stress has a tremendous effect on your body. I could cite tons of studies here but I think you already know chronic stress is no good.  Actionable tips are more helpful, so I’ll include a list of activities you can do with your body that can help reduce stress. 

Take a brisk walk

I often suggest you take your booty outside and walk. Make that walk brisker. Simply being outdoors can reduce stress. Add to that the cardiovascular benefits and you have double the reasons to take that walk. 

Meditate

For many, this is another “easier said than done” tip. I hear you. But try this.  

1. Set a timer for 2 minutes. 

2. Sit tall and close your eyes. 

3. Don’t try to empty your mind, just listen to your breath.

* If 2 minutes isn’t long enough then add a minute. 

Do yoga

Of course, I’m going to suggest yoga here!  Yoga can reduce stress. Here’s a list of several studies that examined the relationship between yoga and stress.

(If you’re new to yoga then check out this article on tips to get started.)

Many things contribute to neck and shoulder tension – stress, emotions, energy, and posture. But you can take small actions to alleviate tension in this area.

If you’re interested in learning more about how your posture affects check out this article!

Sources:

1. Mayo Clinic. (2020). Chronic stress puts your health at risk. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037

2. American Psychological Association. (2017). Stress in America: The state of our nation. Retrieved from https://www.apa.org/news/press/releases/stress/2017/state-nation.pdf

3. Harvard T.H. Chan School of Public Health. (2015). Sitting and sedentary behavior: How much do we really need to move? Retrieved from https://www.hsph.harvard.edu/nutritionsource/moving-more/