Every day it’s the same thing: you take off your jacket or top, and your shoulders seem to “froze” at your ears, your neck is tense, and there’s a tight lump between your shoulder blades. It seems that even breathing is difficult. The problem is not stress or cold. It's just that the trapezius muscles are overstrained and the deep stabilizers of the back are weakened. No need to run for a massage. Today you can start a five-minute evening ritual right in your pajamas.
1. Lying shoulder lowering
Lie on your back, arms along your body. As you exhale, slowly “lower” your shoulders down, as if you want to press them to the bed. Feel your neck lengthening. Hold for 5 seconds, relax. Repeat 12 times.
2. Hands behind back stretch
Sit on the edge of the bed, place your hands behind your back and clasp your palms or clasp your fingers. Gently pull your arms down and slightly back, while straightening your chest. Hold for 15–20 seconds. Repeat 3 times.
3. Backward Shoulder Rotation
Sit or stand up straight. Slowly roll your shoulders back, first in small circles, then in slightly larger circles. Perform 10 rotations, then reverse direction 5 times to “release” the tension. Breathe freely.
4. Scapular bridge
Lie on your back, knees bent, feet on the floor. As you exhale, lift your pelvis while squeezing your shoulder blades together and lowering your shoulders down. Hold for 3 seconds at the top, then slowly lower down. Repeat 10 times.
Do this workout every night before bed. After just 3-4 days, you will notice: your shoulders will stop moving towards your ears, your breathing will become deeper, and in an open top you will feel free and confident.
Question and answer:
Why are your shoulders constantly tense and “driving” towards your ears?
Due to prolonged work on the computer or phone. The upper trapezius muscles are overworked, and the deep back muscles are weakened. This causes chronic tension and stiffness.
How to relax your shoulders without a massage?
Do simple exercises before going to bed: lying shoulder lowering, stretching your arms behind your back, rotations and scapular bridge. They remove tension and restore muscle balance.
