Maintaining your Shoulders

Thank you Klara Kulikova for the photo!

💆‍♀️ Relieve Shoulder Tension: Massage for Release, Movement for Maintenance

Shoulder tension is something so many of us carry—whether from long hours at a desk, emotional stress, or just the weight of daily responsibilities. The result? Tightness, stiffness, and that familiar "knotty" feeling that can creep into your neck and upper back.

The truth is, no amount of stretching alone can fully replace the power of a good massage when your shoulders are already deeply tense. But regular, gentle movement and posture awareness can prevent that tension from building up again.

✨ Start with Massage: Release What’s Already There

When your muscles are already tight or knotted, massage is one of the most effective ways to:

• Improve blood flow

• Release muscle adhesions

• Calm the nervous system

• Ease physical and emotional stress

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Options to consider:

• Professional massage therapy (especially deep tissue or myofascial release)

• DIY massage using a tennis ball or foam roller against a wall (one of my favourites!)

• Warm oil self-massage (try sesame or magnesium oil) in circular motions over the shoulders and neck

• Simple yoga moves that move the shoulder through its whole range of motion

Even 10–15 minutes of focused massage can shift tension dramatically.

🧘‍♀️ Then Maintain It: Gentle Movements to Keep Tension Away

Once you’ve released the built-up tightness, regular maintenance is key. Think of it like brushing your teeth—you’re preventing tension from returning, not just fixing it when it’s there.

Simple daily practices:

1. Shoulder Rolls Loosen things up anytime you feel tension creeping in. 10 forward, 10 backward.

2. Wall Angels Stand against a wall and slowly raise/lower your arms like snow angels to open the chest and strengthen the upper back.

3. Neck & Trap Stretches Gently tilt your head to one side, hold 15 seconds, and repeat on the other. Let your shoulders drop.

4. Desk Reset Every Hour Pull shoulders back, sit tall, take 3 deep breaths. A little awareness goes a long way. You can try using a strap to help this movement if it feels good.

5. Evening Wind-Down Stretch Lay on your back with arms in a T-shape for 3–5 minutes. Let gravity melt the shoulders open.

   
   

🌿 Final Thought

Massage is the reset. Movement is the maintenance. Together, they create long-term relief—so your shoulders can feel light, free, and open.

You don’t have to wait until it hurts. A little care, given consistently, can change everything.