The Cure For The Scrunched Shoulder

I don't know about you, but I have holding my shoulders pretty tight this winter.  When driving, walking in the cold or just feeling a deep chill the common response is to scrunch the shoulders up to the ears.  While this instinctive action may help produce more body heat, it can create big amounts of tension in the shoulders and neck.

The main muscles that are effected by such tightening are the trapezius (a big muscle that spans across your upper back/shoulders) and the sternocleidomastoid (a big name for the muscle along the side of your neck, it spans from the front of the neck to the back of the skull).

I don't believe that we can stop the instinctive squeezing of the shoulders and neck in the winter, it is an evolutionary habit.  So, in attempts to make myself feel better after actively tightening these muscles I have put together a few stretches that may be helpful in relieving tightness or pain.  Try to practice them in a warm room, where your muscles can be loose and relaxed.

 -Drop the head to the Right side. Gently roll the chin forward toward the chest.  Bring the head over toward the Left side.  Slowly move back and forth here (without bringing the head backward) to develop movement and open muscles.

-Allow the head to drop toward the right side. Place your right hand on your head to add extra weight to stretch the neck muscles.

 

                              Bring the head to the left side. Add the left hand for extra weight.      
                                                      




-In a comfortable seated position, or standing, bring both arms out beside you so that they are parallel with the floor.  Drop your head to the right side.  Continue to hold your right arm out while you slowly lower the left arm down to your side and perhaps even across the front of your body.  Notice all of the different sensations in your neck.

Try the other side!

                                           


-You may also want to experiment with rolling the shoulders up to your ears, back behind you and then down.  Make circles with your shoulders, and then go in the opposite direction. This motion will build mobility in your shoulders and, if you are feeling tight, will stretch your shoulder muscles.

In addition to these stretches, feel free to massage your own shoulders and neck. You know the sweet spots!

 It may not be the escape from winter you were looking for, but when you successfully relieve those tight muscles in your shoulders and neck it may feel like one.