Tight Neck & Shoulder’s? Try These 3 Movements
A lot of us have tight neck and shoulders, whether it be from stress and/or anxiety, poor posture caused by excessive sitting/how we stand, etc. or sometimes how we train. The trapezius or what we usually call our “traps” is a large muscle that stretches across the upper back. It starts at the base of your neck and extends across your shoulders and down to the middle of your back. To be more specific, it originates on the occipital bone (our most posterior cranial bone), the ligamentum nuchae (ligament located in posterior neck muscles), and the spinous processes of our T1–T12. The trapezius inserts on the lateral third of the clavicle, as well as the acromion and spine of the scapula. It looks like a trapezoid hence it’s name.
Now that you know its location I’m sure you can understand why it may become tight, it is responsible for posture and a lot of daily movements. It controls movement of the head in all directions, controls posture and twisting movements in the torso and elevating or “shrugging” the shoulders. The trapezius controls your shoulder too a long with the stabilization of the rotator cuff when you lift your arm or perform a movement like throwing a ball.
The other one I wanted to mention (although it is not the only other involved) is the Sternocleidomastoid. It begins just behind your ear and stretches to your collarbone. The sternocleidomastoid originates at the sternum and clavicle, and inserts at the mastoid process of the temporal bone of the skull, behind the ear. The is the largest muscle in the neck, controlling movement of the head, extension of the neck and control our temporomandibular joint (the jaw).
When we are stressed or in a seated position, these are the muscles that tend to become shortened or in a constantly contracted position, resulting in them becoming accustomed to this shortened position and “tight”.
While static stretching is always beneficial, dynamic movements can help open up the muscles further (especially before a workout) and help increase range of motion. The combination of the 2 will help progress the flexibility of those muscles and keep them mobile. Static stretching focuses on lengthening the muscle which is technically not what we want before a workout, and can actually make us more prone to injury. We do want our muscles “warmed up”, meaning increasing the blood flow and mimicking the style of movements we will be performing.
Doing these 3 movement before a workout (especially if focussing on upper body), or if you have been sitting for a number of hours, will help open up the hips and release tension:
“Cat Cow”
A great stretch for the entire spine, neck and shoulders. Start on all fours with a neutral spine, hands below the shoulders and knee’s below the hips. Ensure you bring the chin to the rest as you round the back first like a “scared cat”, then look all the way up arching the back into your cow. Hold each position for a breath before alternating, doing anywhere between 5-10 at a time.
T-Spine Rotations
A lot of daily movement we do involve twisting motions, so it is important we make sure we can move through this plane efficiently. Start on all 4’s here too keeping one hand behind the head, twist through the torso keeping the hips stable as you look up towards the side you are opening. Bring elbow slightly in from centre as you come back doing between 5-10 per side.
Banded Shoulder Rotations
Can also be done without a band if this variation is too much to start. Keep shoulders down and back, avoid “shrugging”, as you bring band to what you’re comfortable. As soon as yo start to feel elevation and you cannot move back any further without doing it, start there. Try doing 5-10 reps keeping the core and glutes engaged as you go.
Now not everyone may be able to perform these exercises, these are just a generic recommendation that usually work in most cases. For an individualized program or more specialized training email me at info@trainingbyrobyn.com or visit my connect page at www.trainingbyrobyn.com :)