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How to relieve tension in the neck and shoulders

16/03/20236 min read

Female hiker in outdoor setting wearing mustard colour jacket. Sunset background.
Feeling tension in your neck and shoulders? Learn how to relieve this tension, what might cause it, and how to prevent further pressure in our article.

Summary

1The connection between stress and muscle tension

When experienced occasionally, stress (and the changes that happen in the body as part of it) is a perfectly normal coping mechanism...

2Effective stretches for neck and shoulder relief

Performing specific stretches can help increase the mobility in your neck and shoulders, and reduce tightness...

3Supplements to help with tension

At H&B, we offer various supplements to support bone and muscle health and relieve stress.

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Explore related topics

Many people experience tension in the neck and shoulder because of things like stress and poor posture. In fact, around 70% of the global population is estimated to suffer from neck pain at some point in their lives, with 67% developing shoulder pain.1-4

Without intervention, shoulder and neck tension can lead to chronic pain, impacting your ability to move and perform everyday activities.5 It can also result in issues in other areas of your life, including sleep problems, headaches and an overall poor level of health.5,6 

Fortunately, however, there are various ways you can alleviate tension to help relieve your pain.

In this article, we’ve compiled all you need to know about neck and shoulder tension – from its common causes to the symptoms you need to watch out for. We also detail a wide range of stretches and relaxation techniques you can try at home, helping you relieve your neck and shoulder tension whenever it appears.

Identifying neck and shoulder tension

Neck and shoulder tension happens when the muscles in these areas can’t relax, causing stiffness and discomfort in your neck and muscle knots in the shoulders.4,7 

Muscle knots occur when muscle fibres stay tight and contracted, even when you’re resting. These tense fibres can result in hard, sensitive areas of muscle that cause pain in the shoulders and other areas of your body.8-10
You can develop neck and shoulder tension for many reasons. Sitting hunched over a laptop, slumping over your tablet or having generally poor posture while scrolling on your phone or watching TV can all increase muscle tension and pain.11,12

Other factors, such as a poor sleeping position, repetitive neck movements and stress can also cause tension, discomfort and pain.4,13-15 

But how can you tell when you’re suffering from neck and shoulder tension? 

Some of the symptoms you might get if you’re suffering from tension can include:16-20 
  • aching, spasm or stiffness in the neck and shoulders
  • discomfort when turning or tilting your head
  • hard, sensitive lumps in the shoulders
  • tension headaches
  • migraine

The connection between stress and muscle tension

When experienced occasionally, stress (and the changes that happen in the body as part of it) is a perfectly normal coping mechanism. However, if stress is felt regularly for long periods (known as chronic stress), it can cause our muscles to remain tense, triggering other reactions and increasing our risk of stress-related disorders.21,22

Chronic stress can also worsen various health problems, such as headaches, sleep disorders and digestive disorders, and is associated with mental health conditions like anxiety and depression too.22,23

If you’re experiencing neck and shoulder tension related to stress, managing your stress levels is one of the most effective ways to reduce your pain.

Effective stretches for neck and shoulder relief

Performing specific stretches can help increase the mobility in your neck and shoulders, and reduce tightness. The following exercises can target neck and shoulder tension, and help alleviate pain.24-26

Head turn

  1. While sitting or lying on your back, turn your head to one side, hold for 30 seconds and then return to the centre. 
  2. Repeat on each side five times.
 

Head tilt

  1. Facing forward, gently tilt your head sideways, moving your ear towards your shoulder. 
  2. Move as far as possible without straining, hold for 30 seconds then return to the centre. 
  3. Repeat five times on each side.
 

Chin tuck

  1. Stay as relaxed as possible without tensing your shoulders, and slowly let your head drop forward. 
  2. Hold it there for 30 seconds and then slowly return to an upright position. 
  3. Repeat five times.
 

Neck stretch

  1. Slowly look upwards, raising your chin to the ceiling. 
  2. Hold for 30 seconds, keeping your shoulders relaxed, and then return to a neutral position. 
  3. Repeat five times.
 

Shoulder raises

  1. With a neutral spine and your shoulders back, lift your shoulders towards your ears. 
  2. Hold for a few seconds before lowering them back down. 
  3. Repeat five times.
 

Shoulder rolls

  1. While standing or sitting, roll your shoulders up, back, and down ten times. 
  2. Then, switch directions and roll your shoulder up, forward and down.
 

Cross-body arm swings

  1. Stand with your feet hip-width apart. 
  2. Lift your arms to the sides with your palms facing down.
  3.  Allow your arms to naturally bend at the elbow instead of keeping them stiff. 
  4. Swing your arms forward so they cross in front of your chest, then gently swing them back out as far as you comfortably can so the shoulders squeeze together. 
  5. Repeat ten times.
 

Cross-body shoulder stretch

  1. While sitting or standing, position one arm across your chest parallel to the floor. 
  2. Grasp above the elbow with the other arm and pull it towards your chest until you feel your shoulder stretch. 
  3. Hold the stretch for 20 seconds before repeating on the opposite side. 
  4. Repeat five times.
 

Shoulder flex

  1. Lie on your back with your knees bent and your arms by your sides. 
  2. Clasp your hands in front of you and slowly move your arms upwards until they are straight above your head. 
  3. Bring your arms back down in front of you. 
  4. Repeat ten times.
 

Wall slide

  1. Stand with your forearms on a wall at right angles to your body, thumbs facing you. 
  2. Squeeze your shoulder muscles together while slowly raising both arms upwards. 
  3. Slowly lower your arms back to their starting position. 
  4. Repeat five times.
 

Relaxation techniques to ease tension

Just as our bodies have a built-in stress response, it also has a system to help calm us down, known as the relaxation response. When activated, this response helps return you from your alert ‘fight or flight’ state into a calm, resting state.22 

The relaxation techniques listed below can help this relaxed response kick in, easing the tension you feel in your neck and shoulders.

Yoga

It might not come as a surprise that yoga encourages relaxation, which helps reduce stress.27,28 

This is because the poses that yoga uses can help to release tension in your body, reduce levels of the stress hormone cortisol, and promote the release of mood-boosting endorphins that improve how you cope with stress and pain.29-32

Poses such as cat-cow pose, downward-facing dog and child’s pose also all specifically target the shoulders, neck and back.33-37

Breathing exercises

Breathing techniques shift you from breathing with your upper chest to abdominal or deep breathing.38,39 Practising this technique is thought to relieve pain in the upper neck and shoulders however more research is needed in this area.41,42

You can practise deep breathing by breathing in through your nose deep into your belly for five counts and then breathing out through your mouth for five counts without pausing.38 Repeat this over and over again and you should start to feel a lot more relaxed. 

Mindfulness 

Mindfulness is a popular form of meditation. It involves focusing on the present moment by being aware of your breath, thoughts, physical sensations and feelings, acknowledging them before letting them go.40 

Emerging research suggests that practising mindfulness can decrease your heart rate, blood pressure and cortisol levels, which are all markers of stress, while also helping you cope with chronic pain.43-47

Ergonomic tips for the workplace to help with neck tension

If your job involves sitting at a desk, creating an ergonomic workplace can help you maintain the correct posture and prevent neck and shoulder pain.
Here are some great ergonomic tips to stay comfortable at work:48-51
  • adjust your chair – ensure you position your chair so that your feet are flat on the floor. Also, position your armrests so that you can rest your arms on them with your shoulders relaxed
  • clear under your desk – keep the space under your desk clear so there’s enough room for your legs and feet
  • position your monitor – to prevent strain on your neck and shoulder, ensure your monitor is straight in front of you, with the top of it slightly below eye level 
  • use a headset – if you often use a phone at work, use a headset to avoid cradling the phone between your ear and shoulder, which can strain your neck muscles

Supplements to help with tension

At H&B, we offer various supplements to support bone and muscle health and relieve stress. 

Our in-store and online wellness advisors are available seven days a week to provide in-depth knowledge on the most helpful products for neck and shoulder tension.

Please be sure to check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and healthy lifestyle.

When to consult a doctor

Occasional neck and shoulder tension and pain are common and will usually resolve themselves by taking self-care measures. However, persistent or severe symptoms may require medical attention.
So make sure to consult your GP if you experience:3,52
  • chronic or severe pain
  • pain that does not improve after two weeks
  • pins and needles in the arms and legs
  • headache, numbness or weakness alongside neck and shoulder pain
  • difficulty sleeping due to neck and shoulder discomfort
  • a limited range of motion in the affected areas
  • swelling, redness or tenderness around the shoulder joint 
  • breathlessness or tightness in your chest

The final say

Neck and shoulder tension can have a significant impact on daily life. However, with the right strategies, you can find relief and prevent future discomfort.

By understanding the causes of muscle tension and the most effective techniques for managing it, you can improve your overall well-being and get back to performing your day-to-day activities both pain and stress-free.

Disclaimer

The advice in this article is for information only and should not replace medical care. While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.
 

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