Shoulder Tension Exercise, Squeeze to Ease

Hi, it’s Joanna from Cram Osteopaths and this week it is International Stress Awareness week. We are focusing on things to help people suffering with stress that can also affect the postural muscles, which we see all the time in the clinic. It’s definitely a factor in almost everybody’s back pain journey.

One of the easiest ways to tackle the tension around the shoulders and neck is with some very simple exercises. This is one that my patients will know well and it’s definitely worth trying at home. Obviously, if you have ongoing issues and you need to come in and see us, these will not be the fix, but start with these and then pick up the phone and give us a call.

To do these exercises, we clasp our hands together and just place them on our laps, then we’re going to take the shoulders and squeeze them as tight as we can to try and touch the ear lobes.
Really going nice and tight till you feel you can’t squeeze anymore then lowering them back down and pushing down. I would usually do this three times in a row. It can help to close your eyes whilst you do it and that will help you focus on really stretching and relaxing the muscles. Three shrugs up and down, and then we can follow that by 10 backward rolls. Keeping the hands clasped, we’re just going to roll the shoulders backwards. I usually tell patients to imagine you have a pen sticking out of your shoulder and you’re drawing a backwards circle. 10 nice slow backwards rolls. Really easy three and 10, and try to do it throughout your working day,

Even if you’re not working maybe every time the kettles boiling or during the adverts of your favorite program just something to make it simple, but really any time you start to feel that tension building rather than pushing the neck around or trying to loosen off the joints, go with the stretches first and see if that eases it.

As I said before, if not, pick up the phone, give us a call or book online and we’ll get you feeling much better soon.