It is common for muscles to contract, sometimes too much, when you experience a stressful event or anxiety attack. The body’s stress response, referred to as the fight-or-flight response, is the body’s way of preparing to face a perceived physical threat. The body is telling you that you either need to fight or run away. 

Although this stress response is designed to help you handle physical threats, it responds almost the same when the threat is not physical. Do your muscles ever tense up when you are stuck in traffic? They can do so in traffic and they can also tense up when managing pressure at work, or even when watching the news. Once the perceived threat or stressor has passed, your muscles and organs can relax. If you live with chronic stress, though, your muscles can remain tense for longer than necessary.

When you experience chronic stress, tension can accumulate in the neck and shoulders, which can increase the risk of back and shoulder pain. It’s also possible to experience more severe symptoms, including migraines, body aches, and tension headaches. Fortunately, there are stretches and yoga poses that can help relieve daily tension and tightness in the neck and shoulders. 

Neck Release

This is a gentle way to loosen the muscles in the neck and shoulders. To begin, stand up straight with both arms at your sides. Lower your head ,bringing your chin toward your chest. Tilt your head to the right side and pause for 30 seconds, allowing yourself to feel a stretch along the left side of your neck. Bring your head back to center and repeat on the other side. Complete three to five times on each side. 

Neck Stretch

Ease tension in the neck with this deep stretch that may also increase range of motion. Stand up straight with your left arm by your side. Grab the left side of your head with your right hand and gently pull your right ear toward your right shoulder. Only pull until you feel a gentle stretch along the left side of your neck. Hold for 20 to 30 seconds and then return to the center before repeating on the other side. Complete two to three times per side. 

Cat-Cow Pose

This classic yoga pose not only helps relieve tension in the neck and shoulders, but also in the back and torso. To begin, get on your hands and knees in a tabletop position, stacking your shoulders over the wrists and hips over the knees. While inhaling, enter Cow pose by dropping your belly toward the floor and lifting your Ching to direct your gaze toward the ceiling. Open the chest and shoulders and remain here for a few seconds. Exhale and transition to Cat pose, during which you pull your navel into your spine and round your back. Pause again for a few seconds. Continue alternating between these two positions for 10 to 12 times. 

Thread The Needle

This pose is a great way to relieve tension in the upper back, shoulders, and neck. Begin this pose the exact same way you started Cat-Cow pose, in a tabletop position on all fours. Slide your right hand (palm facing up) under your torso toward the left side. While doing this, rotate your torso slightly and lower your right shoulder to the floor as you look toward your left side. Hold this position for about 20 to 30 seconds before returning to the starting position. Repeat on the other side and then complete two more times per side. 

Child’s Pose

To round out the series, we have Child’s pose, which is a relaxing yoga pose that can help relieve neck and lower back pain. Some studies indicate that it may also help regulate hormones, manage high blood pressure, and promote sleep. Begin this pose the same way you did the previous two poses, in a tabletop position. Sit back on your heels and lengthen the spine as you walk your hands out in front of you. Hinge at the hips to do this. Once your arms are stretched out as far as you can comfortably get them, lower your forehead toward the floor and feel the stretch along your back. Hold this position for one minute, focusing on your breath throughout. Try to feel the release of tension in your neck and shoulders as you spend more time in this pose. Return to the starting position and repeat for a total of two to three times.

Vincent Stevens

Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.