The connection between your neck, shoulders, and stress

Where do you carry your stress?  I bet many of you said “neck or 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 may carry tension in your neck and shoulders AND how to reduce it.

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. You may tighten the muscles in your neck and shoulders. One of those muscles, 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. Let’s dig a little deeper into why that area tends to tighten.

• Fight or Flight Response: When the body perceives a threat or stress, it activates the “fight or flight” response. Stress triggers the release of stress hormones, such as cortisol, which can increase muscle tension throughout the body. The upper trapezius muscles, along with other muscles in the neck and shoulders, are part of the body’s instinctive reaction to prepare for action. Tension in these muscles is a natural response to the body getting ready for potential physical activity or confrontation (1).

• Posture Changes: Stress often leads to changes in posture. When stressed, you may unconsciously raise your shoulders or hunch forward, causing the upper trapezius muscles to contract and tighten. Prolonged stress can contribute to chronic poor posture, leading to persistent tension in these muscles.

• Computer and Phone Use: Technology doesn’t encourage good posture. Poor posture, with the shoulders rounded and the head forward, puts extra strain on the upper trapezius muscles. Stress may exacerbate this issue, as individuals may unconsciously tense these muscles while working.

There’s also a mind-body connection to why the shoulders feel tight. 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 our responsibilities. When you’re feeling the “weight” of your responsibilities, notice how your neck and shoulders feel.

Energetically, this area of the body is associated with the 5th chakra. Chakras are energy centers within the body and 7 main ones 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?

There can be energetic, emotional, and physiological 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, we are 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 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 type 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 we all know chronic stress is no good. 

I prefer actionable tips, 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.

If you need help getting started then reach out to me here.

What do you do to reduce tension in the neck and shoulders? I’d love to know. Comment below!

Sources:

1. Marker, R. J., Campeau, S., & Maluf, K. S. (2017). Psychosocial stress alters the strength of reticulospinal input to the human upper trapezius. Journal of neurophysiology, 117(1), 457–466. https://doi.org/10.1152/jn.00448.2016