How to stop being so tense in the shoulder area?

[Mrsbrownsbuoys]

I'm very stressed and anxious at the moment and I've noticed my shoulders, neck, upper back are tense all the time. I'm really struggling to relax them, have to actively remind myself to do so, and then minutes later notice they're hunched up and tense again. Any suggestions? No one here to massage them, and going for a massage not an option. Plus I think it would just come back. At the moment I'm using a heated wheat pillow to keep the area warm in the hope it helps. I do have pain in the area, especially shoulders, anyway.
TIA

Yoga!

Pilates class could be good. Definitely look up some exercises to loosen the muscles.

This might help www.superdrug.com/Skin/Body-Moisturisers/Body-Lotions/Sanctuary-Spa-Wellness-De-Stress-Warming-Body-Balm-150ml/p/795167#BVRRContainer

Imagine someone is gently resting their hands on your shoulders. Someone told me this decades ago and I still do it when I feel tense.

Yoga! If you go to YouTube “yoga with Adrienne”has some good short videos

Definitely Pilates - it really helped me with back/ shoulder/ neck problems.

Intentionally raise your shoulders as high & close to your ears as possible & count to 5 then let them drop back down. It's much easier to let the muscles relax that way than by "telling" them.

Would some mindfulness/meditation (I like the calm app) help with addressing the cause?

Amazon do a heated roller neck/shoulder massager for about £30.

What about trying back stretches? All the tension on your shoulders will also be supported further down your lumbar region.

Stretches up and to the side may help and as other pp have said, loads of videos on you tube to help

Thanks. I've no yoga or pilates classes nearby, but will look on YouTube.

I can't even rub Deep Heat into the area properly

Spiky massage ball could help. Exercises to strengthen back muscles that help keep your shoulders back and down. If you spend a lot of time on electronics take time to roll your shoulders to help keep them loose.

If you're getting neck pain ie some of the muscles are in spasm, you might try the following which my Pilates instructor advised me to do (if I can explain it).

Get a couple of tennis balls and lie on your back on the floor with one each side of your spine somewhere near the top of your shoulder blade and press down into them. You may have to adjust them to find 'the spot' , and then wiggle around a bit ... it's somewhat painful! I was quite sceptical but it really did seem to release the muscles. I suppose it's a way of doing a massage on yourself.

If you search for eg 'neck tension tennis ball' there are some YouTubes and other sites which look like they're about the sort of thing I mean.

Keep the heat. That helps meets. Weirdly, driving helps. I sit with good posture with my arms out straight and something just "works"!
I find my shoulders handing out with my ears too often!
ASMR helps me too.

*hanging out!

@2319inprogress

Intentionally raise your shoulders as high & close to your ears as possible & count to 5 then let them drop back down. It's much easier to let the muscles relax that way than by "telling" them.

Would some mindfulness/meditation (I like the calm app) help with addressing the cause?

We do this in my Pilates class as a lot of us have shoulder tension.

Deep breathing in through the nose and out through the mouth is helpful.

Also meditation. I use the Headspace app, as recommended by my GP.

@MeredithGreyishblue

Keep the heat. That helps meets. Weirdly, driving helps. I sit with good posture with my arms out straight and something just "works"! I find my shoulders handing out with my ears too often! ASMR helps me too.

Thanks. What is ASMR?

I'm the opposite when I'm driving, I'm very tense, but I'm very anxious about it.

I'll try some mindfulness.

I'll look for the roller on Amazon too, any links to a preferred one?

I have this it’s fab
www.amazon.co.uk/gp/aw/d/B01N4B6VY4/?pf_rd_p=7ec90645-5612-498c-b0e9-5c2b5a3a233b&encoding=UTF8&pd_rd_wg=LHEJw&pf_rd_r=KZJPC68T02A813Z5VJ7T&hsa_cr_id=6697674010902&ref=sbx_be_s_sparkle_scm_asin_0_img&pd_rd_plhdr=t&pd_rd_w=GO0WV&tag=mumsnetforu03-21&aaxitk=f1dfa60feb868748d21882dec5d5eb31&pd_rd_r=dd287445-6cf5-4475-89f3-ea5382774041

Thank you