Thread the Needle is a simple stretch that can quickly release tension in the shoulders, chest and upper back. This exercise can be added to a warm-up or used as a stand-alone relaxation technique.
Tense and relax each muscle group for 30 seconds before moving on to the next. Repeat each tense and relax cycle 2-3 times.
Progressive Muscle Relaxation
Progressive muscle relaxation is a practice that involves alternately tightening & relaxing different muscle groups throughout your body. It was developed by Edmund Jacobson on the premise that physical relaxation encourages mental calmness.
To perform PMR, find a quiet spot to lie down, relax & focus on your breathing. Start with the lower extremities, contracting and releasing each muscle group, then move to the neck & face muscles, abdomen & chest.
Tense a muscle group for 5-10 seconds, making sure you really feel the tension (you may shake as you do this), then suddenly release it while you exhale. Repeat for each muscle group until your entire body feels relaxed. You can try focusing on a word or phrase while you release each muscle group, such as “relax” or “let go” to help reinforce the feeling of relaxation in your mind & body.
Foam Rolling
Foam rolling is an effective technique that targets the soft, fibrous connective tissue known as fascia, which encases muscles, muscle fibers and the entire musculoskeletal system. When foam rolling is performed, it promotes self-myofascial release, relaxing the tight muscles and tendons that cause postural distortions.
The roller has a textured surface that is designed to place different amounts of pressure on the muscle. When pressed against the body, it triggers an autogenic inhibition response, which is a change in tension that sends messages to the nervous system for muscles to relax (1).
Aim to hold the foam roll against the front of your shoulder (front deltoids) and chest area. This front shoulder roll is also great for rolling out the wings of your shoulders, which can become tight with poor posture.
Trigger Pointing
If you have a knot in your neck or back that hurts when touched, it could be a trigger point. These dense knots develop in muscle groups and restrict blood flow causing pain that seems out of proportion to the pressure being applied.
They start out small and only show up when a therapist presses on them, however over time they can cause spasms without being pressed upon, and the build-up of waste products in the muscle creates more and more tension.
Physical therapists are movement experts, and can help you decrease your risk for trigger points by adjusting movement patterns that cause them. They can also help you use tools like a spikey massage ball to self-massage your neck and shoulders to keep them healthy and avoid trigger points.
Massage
When a massage is effective, it triggers a “relaxation response” in the body, which decreases stress hormones and blood pressure and increases serotonin levels. This produces an immediate feeling of calm and euphoria.
A good neck and shoulder massage releases tension in the muscles, tendons, and ligaments. It also helps to relieve tense, stiff, or arthritic joints. This makes it a great treatment for conditions such as “Text Neck,” scoliosis, and carpal tunnel syndrome.
However, if you don’t have access to a massage therapist, or if you want to add regular self-massage to your relaxation routine, there are several techniques that can work just as well. Try these simple self-massage techniques to help relieve stress, neck pain, and upper back soreness. The key to success is practice!
Yoga
Yoga combines breathing with slow controlled movements to stretch and strengthen the body. It helps the muscles to relax and is a good preventative exercise for back pain.
For example, the chest opening pose helps to avoid the forward rounded posture that is linked to upper back stiffness and tension. This stretch also encourages improved alignment and relaxation.
Another good stress-relieving yoga pose is the shoulder blade squeeze. Whether standing or sitting, the position opens the chest and improves posture by encouraging proper breathing. This exercise is also useful for preventing the tightening of the trapezius muscle, which often causes upper back pain. This is an effective, simple and safe relaxation technique for the shoulders and upper back. It also allows for a deeper stretching of the shoulders and back and is easy to do on your own.