5 Stretches That Have Drastically Reduced Shoulder Tightness & Tension - The Aligned Hygienist
5 Stretches That Have Drastically Reduced Shoulder Tightness & Tension
Yoga Therapy

5 Stretches That Have Drastically Reduced Shoulder Tightness & Tension

          Do you, or have you ever experienced pain or discomfort in your shoulders or neck? You are NOT alone! Students, friends, family, co-workers, and even strangers are constantly expressing that they are in pain, and specifically, that their neck and shoulders are so tight they hurt.

          This isn’t much of a surprise to me given our culture. So many of us are constantly on our phones, the computers, and/or driving. All of these things take a toll on our bodies if we’re not aware, mindful, and understand what practices we can do to oppose these things.

          First thing that comes to mind when people complain about their shoulders– or almost anything in the body– is posture. How do you sit, stand, text, type, and drive when you’re not paying attention? Just go to a coffee shop for a couple hours and people watch… what you’ll see as a trend won’t be surprising.

          Most of us when we’re texting, driving and using a computer tend to round the spine and the neck, which creates a rounding in the shoulders/upper arms AND a forward head carriage, or a forward lean of the head. This isn’t just an aesthetic issue – it drastically affects our body functioning at full capacity.

          All of these shifts in the body that occur when we round can affect our physical, mental and emotional body. For instance, did you know that when we lean our head forward just 2 inches from the proper alignment that we add TWENTY POUNDS to the normal weight of the head? Our body and spine specifically were not meant to function this way.

          In addition, when we round our backs, we increase the probability of doing structural damage to the discs and vertebrae of our spine– most of which are not reversible. When we round our shoulders forward, we decrease the amount of air we can breathe in, create more stress on the body and our nervous system, in addition to all of the muscles we are doing a disservice to by allowing them to remain weak, tight, or both.

          So, how do we combat all of this? First, we become aware of how we sit. By creating a neutral spine when we sit, we reduce the likelihood of rounding. In addition, we stretch and strengthen our bodies.

          The following exercises are my favorite ways to stretch, open and create space throughout the neck, shoulder, and upper chest area. (If you’re interested in learning ways to STRENGTHEN this area, comment below and I’ll make a post about that, too!) All of these poses can either be done sitting or standing.

1. Seated Cat/Cow

          Start in a comfortable seated position with your feet on the floor, your spine long, and your shoulders back and away from your ears. Take several breaths here focusing on lengthening and creating space as you breathe in, and allowing the navel to move towards the spine as you breathe in, creating support and stability. Bring one hand on each thigh with your palms facing down. As you inhale begin to slightly arch the back, lift your chest and press your shoulder blades towards each other. Look up if it feels safe for your neck. As you exhale, draw your navel towards your spine, round your back and your head down. Continue this flow several more times then pause in neutral for a few breaths.


2. Lateral Bend w/ Lateral Neck Release


          As you inhale, reach both arms overhead & allow your shoulders to move away from your ears. As you exhale bend over towards the left and bring your left hand down. Take an inhale and press your hips down and reach your right hand up. Take a few breaths into the right side of your body.
On your next exhale, bring your right arm back by your side as you bring your left ear towards your left shoulder. Inhale, reach your right arm back overhead and bring your head to center. Repeat 5-8 times. On the last one, as you bring your arm to your side and your left ear to your left shoulder, pause. Flex your wrist and press your palm towards the floor to increase sensation. Stay for 5-8 breaths then repeat on the other side.

3. Cactus flow

          Begin by finding a neutral spine. Inhale as you bring both arms overhead and as you exhale, bend your elbows and bring your arms into cactus/goal post arms. Keep your shoulder blades hugging towards each other and away from your ears. Take a few breaths here then we’ll add movement. When you’re ready, keep your arms in cactus/goal post and as you inhale lift your arms and touch your fingers overhead– keeping your elbows bent. As you exhale, bring your elbows down towards your torso or hips. Continue 5-8 rounds then rest in neutral.

4. Eagle Arms

          Begin in cactus/goal post arms. Inhale here and hug your shoulder blades towards each other. As you exhale bring your arms in front so your hands and forearms touch. Inhale to open back up. Repeat 5x then on the next exhale bring your right arm over your left so that either you have the front or back of your arms and hands touching, or you give yourself a hug. Explore hugging the elbows towards each other and moving the arms up and down as you continue to breathe. Let your shoulders be relaxed and imagine you could breathe into space between your shoulder blades. Take 5-8 breaths here then repeat on the other side.

5. Wall Stretches x 3:

          Part one: Take a few breaths in neutral before coming to standing. You can practice this against a wall, a door jam or anything else the works. Begin by facing the wall and bring your right arm out so your hand is parallel to your shoulder and your palm presses into the wall, or at 3 o’clock. When you’re ready, begin to move towards the left SLOWLY so your right hand stays on the wall. Find the place where you get a stretch in the front of your chest/arm but you can also breathe easily. To increase sensation, bring your left ear towards your left shoulder. To increase more, lift your right hand from the wall so only your pinky presses strongly against the wall. Stay 5-8 breaths then come back to center.
          Part two: From here, bring your arm to a 1 o’clock position with your shoulders relaxed. Repeat the same instructions for this stretch, moving slowly, mindfully and with the breath. Repeat 5-8x then come back to center.
          Part three: From center, bring your right arm to 5 o’clock. Repeat again 5-8x then come back to center. Repeat on the other side.

          Try these stretches together or one at a time and notice the feeling of discomfort, pain, and rounding diminishing. Don’t forget to comment below for your feedback, or if you have any questions. Also, please share this post with anyone you know who may benefit!

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About the Author

My name is Caitlin, I’m a chronic pain survivor, Certified Yoga Therapist, Registered Dental Hygienist, and founder and CEO of Caitlin Parsons Yoga Therapy, a yoga therapy and wellness company. I recently made my dreams a reality by quitting my full-time job as a dental hygienist to pursue my passion and purpose helping others get back into alignment.

Now I use my personal and professional experiences with chronic pain, stress and anxiety, and injury recovery to help women step back into their own alignment – in their bodies, minds and throughout their lives. I help empower women to create balance in their bodies and minds so they can access greater levels of freedom in their lives inside my monthly membership program (Aligned), group coaching program for hygienists (The Aligned Hygienist), a Yoga + Coaching Program for Dental Teams, and private yoga therapy coaching.

I love to share my knowledge and expertise on mindfulness and therapeutic yoga for back pain through my blog and social media platforms as well as guest appearances on other inspiring and like-minded podcasts.

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Client Success Stories

Cary

“I started working with Caitlin because I was tired of being in pain all the time and had learned about yoga therapy from a friend. I had such bad hip pain, it hurts to sit down, get up, exercise and walk around. The pain moved down my leg sometimes and up into my low back.

Now I feel amazingly strong, am able to actually bend down and reach my shoes so I can tie them! I gained an immense amount of strength in my hips as well as have learned many things I can do on my own to keep going in the right direction.  I really enjoyed the one on one time!  And the fact that Caitlin came to my house was amazing. I had no excuses to not show up for myself and the results paid off! I have already recommended Caitlin to my friends and will continue to do so.” – Cary

Ania

“I started working with Caitlin because I had recently gotten surgery from a brain tumor. I had very little mobility in my shoulder and arm. I was concerned that the lack of mobility, discomfort and reduced strength would increase chances for more pain and injury. Working with Caitlin was amazing, I would recommend her personal approach to anyone. She is dedicated to her work, has great knowledge and communication. Caitlin does a wonderful job guiding you back to your body and yourself.” – Ania

Russ M.

“I started working with Caitlin because I had chronic low back pain and regular flare-ups. I was told by multiple doctors that I would always be in pain and my posture would never improve unless I had surgery. The pain got so bad that I couldn’t play volleyball anymore, which created a negative spiral in my mood, energy and throughout my life. The results I got with Caitlin was amazing. I no longer have chronic pain or chronic acid reflux which I was on medication for.  I’m much healthier and happier now than I ever have been!”  – Russ M.

Donna

“I started working with Caitlin because I had neck pain, shoulder pain, neck congestion and ringing in my ears. I was working a lot, taking care of my family, and I was beginning to spiral downwards in a state of stress and pain. With all of that, life became a chore. I wanted to learn how to take care of myself so I could live a happy life and take care of my responsibilities from a place of joy, not dread. I wanted to get my neck to a place where it wasn’t painful and tightening every time I was stressed.

Now I no longer have neck pain or tightness, I’m stressed and ear ringing has greatly reduced. My body feels so much better as a whole. Caitlin helped me find peace. Caitlin has an innate sense of knowing how to tailor each session to fit how I’m feeling in my body and what I need. Caitlin helped me change the way I react to stress; now I’m more mindful of my reactions and the way I take care of my body. I’m stronger in my body and mind now which has positively affected my entire life.” – Donna M.

Hayley

“I started working with Caitlin because I was completely disconnected from my body because of a genetic disease, having constant, chronic pain, extreme trouble sleeping and anxiety living in my own skin. I wanted to feel better- I wanted to have less pain and have a better quality of life–building strength and reconnecting with my body were a bonus. Working with Caitlin exceeded my expectations- I sleep so much better now and my pain has improved significantly. I’m less anxious and have practices to help when my symptoms flare. I’m more grounded and embodied, I have a daily yoga practice that continues to build on the foundation Caitlin helped me create.

Caitlin is incredible, she validated me and helped me work on my whole self. She customized everything to work specifically for me. I 100%  recommend working with Caitlin. She believed that healing was possible and she held that vision for me and brought it to each session, and eventually I believed and embodied it too. She helped me find the power in every single baby step towards a more whole and healthy life, and I am completely transformed by it. This work isn’t the quick fix, it’s deep, holistic, soul-led healing.” – Hayley

Joan

“Working with Caitlin was the best thing I ever did for myself. I thought that I would always have pain because I’ve done so many things to try and help but they haven’t worked, until yoga therapy with Caitlin. Now I am living with less pain, my posture has improved, I am getting stronger, and my clothes are getting looser.” – Joan

Kim Ponzio

“Before I came to Caitlin, I was taking Motrin and Tylenol on a daily basis like clockwork. I would skip going to the pool or out with my family after work due to the pain in my body. I was very depressed and isolating myself from activities that I really enjoy doing with my family and friends. I had pain on a daily basis in my lower back, shoulder blades, hips and left knee. Some days I had so much pain and inflammation in my body I felt like I couldn’t make it through the day.

Since starting FTF I am slowly starting to get control of my pain and inflammation through the online program one-on-one sessions with Caitlin. Inflammation is decreasing, I’m sitting up taller and I’m more aware of my posture both at work and in my daily routines outside of work. I am no longer having to take Motrin and Tylenol on a daily basis and I am able to walk longe distances without pain in my knees. “

Russel

“I never thought I would get out of back, knee, and postural pain. I also have a curvature in my back that I have been told most of my life cannot be changed. When I came to Caitlin, I wasn’t playing my favorite sport and I was miserable at work. Even doing simple things was really painful. Caitlin completely personalizes her services based on your needs. She takes considerable time to answer all of my questions and targets my sessions for exactly what I need that day and what my goals are. Caitlin always asks me what is going on and listens really well. She is a wealth of knowledge about yoga, human anatomy, and how humans should move. No two sessions are the same. We changed the way I move while doing simple things like sitting in a car or at my desk, putting dishes away and bending over to clean dog poop so that my back is protected from re-injury. I am healing my back partly to return to playing volleyball. I now understand how to be in my volleyball stances and movements so that I can avoid injury when I get back to playing. I am already standing up much straighter and feel more confident. I never thought I would feel this good in my body and I am so wow-ed by Caitlins mastery of her craft.” – Russel

Dan Greco

“Caitlin really knows how to curate yoga program for sustainable strengthening. My shoulders and core used to be weaknesses but after a few sessions I see my posture has improved and the range of motion in my shoulders. She’s caring, fun, and a pleasure to work with. I’d recommend her to anyone interested in trying yoga therapy.”

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Tracy Ring

“Caitlin is fantastic. I’ve gone to many of her classes, specifically those with a focus on healthy backs. I’ve worked with her as a therapist on issues I have with my neck and shoulders from work. She’s patient, attentive and offers focused one-on-one sessions. The exercises I’ve done really help me combat the negative effects of sitting at a desk all day, highly recommend working with this lovely and professional woman!!”

Senior Administrative Assistant

Aly

“Caitlin has helped me grow and learn a lot about myself. She helped me realize the strong power of breath when I was over stressed and unaware of my mental needs. Caitlin helped me focus my energy, both good and bad, on my breath. With every deep inhale and cleansing exhale, I felt my stress and anxiety lessen and lessen. Eight years later, my main mantra is to ‘just breathe.’ It has literally changed my life. Along with the power of breath, Caitlin has helped me keep a constant awareness of how I physically hold myself. Not only has my posture changed, but I have also become stronger and my confidence has increased. I recently began running and was having pain in my hip and side leg. Through working with Caitlin, my pain subsided. She put together an easy to follow yoga sequence that helped my muscles and ligaments heal. I fully trust in Caitlin as a yoga professional, and recommend her gentle way of teaching to anyone.”

Dental Hygienist & Photographer

Jade 

“This program has been so amazing for my pain. In just one class, my neck and shoulder tension released more than it has in years. This program has been so instrumental in managing and controlling my stress. It’s so easy to be “on the hamster wheel”. I look forward to my yoga time and meditation and have noticed a huge difference in my pain level. My family has even noticed my calmer demeanor. I couldn’t believe how much my pain was linked to my stress.”

RDH
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