10 Expert-Approved Ways to Relieve a Strained Neck and Shoulders

Neck pain is a common musculoskeletal problem, affecting nearly a third of working-age adults. Nowadays, you may feel tension in your neck and tense shoulders, especially when you are working with a screen.

Poor posture, especially when using screens, often strains the neck and shoulder muscles, leading to discomfort. Proactive measures are essential for long-term relief, and adopting healthier habits along with treatments such as yoga, acupuncture and self-care can significantly improve your condition.

Interestingly, tension in the neck and shoulders can also be caused by weakness in stabilizing muscles, such as the arm muscles. This weakness causes the neck muscles to compensate, putting more strain on the neck and shoulders.

To relieve tension in these areas, it is critical to focus on strengthening your rotator cuff and scapula muscles.

However, for a quicker solution, consider these 10 effective strategies to relieve neck and shoulder tension.

Customize your table

The setup of your workspace plays a crucial role in neck and shoulder tension. Make sure the monitor is at eye level to keep your head and neck relaxed. Elbows should rest comfortably on the armrest or table, and wrists should remain neutral when typing or using a mouse.

Take a break

Avoid staying in one position for a long time. Take breaks of one to two minutes every hour to move your head from side to side. This will help stretch tight muscles in your neck and shoulders.

Improve your posture

Proper posture is vital to combating shoulder and neck pain, especially in our technological world. Pull your shoulders back and squeeze your shoulder blades together; this simple adjustment can make a significant difference.

Do some shoulder rolls

Incorporate shoulder rolls into your daily routine to relax the muscles around your shoulder joints. Raise your shoulders toward your ears, roll them forward, then return to neutral. Repeat in the opposite direction for maximum benefit.

Use a foam roller

Foam rolling is effective for relieving tension in the neck, shoulders and upper back. Lie on a foam roller positioned under your spine with your arms in goalpost position and breathe deeply as you skate.

Try a massage gun

Massage guns are not just for athletes. Use one to target tense areas, avoiding bones and joints. Start with the lowest setting and gradually increase it to achieve optimal relief.

Get a deep tissue massage

A professional deep tissue massage is a great way to relax tense neck and shoulder muscles. Continue to do gentle stretching to get maximum benefit.

Squeeze your shoulder blades

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Squeezing your shoulder blades together will help relieve tension in your neck and shoulders. Hold the squeeze for five seconds and repeat ten times throughout the day.

Stretch your trapezoid

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Relieve trapezius tension with specific stretches such as cobra pose, ear-to-shoulder stretch, and cat-cow pose. Practicing yoga can greatly improve the health of your neck and shoulders.

Do deep belly breathing

Deep breathing exercises can help relieve stress-related neck pain. Focus on breathing deeply into your belly, allowing your full breath to relax tense muscles.