How to Reduce Shoulder Tension and Pain

Up to 70% of people will experience shoulder pain at some point in their lives.

If you have shoulder issues, you’re not alone. I regularly see clients with shoulder tension and pain at my massage practice in Concord, New Hampshire. According to a recent study from Harvard Medical, up to 70% of people will experience shoulder pain at some point in their lives. The good news? You can alleviate this pain and tension by paying attention to your posture and incorporating exercises that strengthen your shoulders and improve mobility.

Why Your Shoulders Get Tight

Before I share these strategies, let’s discuss the reasons why shoulders tend to tighten up on so many of us. The shoulder is the body’s most mobile joint, enabling our arms to perform a wide range of tasks. But with this mobility comes a vulnerability to pain and injury—whether you’re sitting at a desk all day, lifting heavy bags, or simply living with a high level of stress. Here are some of the common culprits:

• Posture Strain: Hours of sitting with rounded shoulders or a forward head position shorten the chest muscles and weaken stabilizers in the upper back.

  
  

• Repetitive Movements: Lifting, carrying, typing, and even scrolling on your phone can cause the same muscles to become overloaded.

  
  

• Stress and Tension: Many of us “carry” emotional stress in our necks and shoulders, resulting in clenched muscles and stiffness.

  
  

• Inactivity: When muscles around the shoulder joint are weak or underused, area muscles may tighten up to compensate.

  
  

Improving Shoulder Strength and Mobility 

Below are some strategies* to help improve shoulder strength and mobility. 

1. Reset your posture and be mindful of it. 

• Sit or stand tall, pushing your shoulders back and down, holding for 30 seconds.

• Ensure your computer screen is at eye level to avoid hunching your shoulders.

• Avoid “phone neck” or “tech neck.” If you spend too much time leaning your head forward to look at your phone, keyboard, or game console, stiffness and pain can build up in your neck and shoulders. 

  
  

2. Incorporate gentle movement and stretches into your daily routine.

Every 60 minutes or so, take a few minutes to do the following simple exercises:

• Chest Opener: Place your arms on either side of a doorway and step through slowly to stretch the front of your shoulders.

• Upper Trapezius Stretch: Sitting up straight, gently tilt your ear toward one shoulder. Hold for 20 seconds, then repeat on the other side.

• Thread the Needle: While on your hands and knees, slide one arm straight out in front of you on the floor. Lift the other arm and slide it under the extended one to stretch the back of your shoulder. Hold for 15 seconds and repeat from the other side.

• Slow and Gentle Arm Circles: Extend your arms outward and do small forward and backward circles (15 seconds in each direction).

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TIP:  Set reminders (alarms, sticky notes, etc.) to do these exercises throughout the day.

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3. Relax your muscles.

• Use a tennis ball or massage ball against the wall to release knots in your upper back or shoulder blades.

• Take a warm shower or apply a heating pad to relax tight muscles.

  
  

4. Reduce your stress.

• Deep breathing or meditation helps prevent stress from “living” in your shoulders.

• Yoga or tai chi combines mindful movement with exercises that improve shoulder mobility.

• A short walk outdoors can help reduce stress and release physical tension in your neck, shoulders, and other areas.

  
  

5. Schedule a massage.

A professional massage can do wonders for shoulder pain and tension by releasing tight muscles and fascia in the upper back, neck, and rotator cuff area. Applying a hot, moist pack during your session will help warm your tissues, improve circulation, and reduce stiffness. 

>Learn how Assisted Stretching can help you make the most of your massage.

>Ready to address your muscle imbalances and improve your overall strength? Check out my Personal Fitness Coaching Services.

Key Takeaways

Shoulder issues don’t have to be a regular part of your life. By combining posture awareness, simple stretching and strengthening exercises—and reducing stress—you can keep pain away and restore your freedom of movement. Massage and Assisted Stretching can make this process easier, helping your muscles release tension so you can move more comfortably.

Massage, Assisted Stretching, and Personal Fitness Coaching in Concord, NH

If you’re experiencing shoulder pain or tension, I’d love to work with you. Contact me today to learn more about my massage, assisted stretching, and personal fitness coaching services in Downtown Concord.

*Always consult your physician before trying a new physical routine.