If in the evening your neck seems to be “sinking” into your shoulders, and it’s difficult to breathe deeply, the reason is not fatigue. Most often, the muscles between the shoulder blades and the upper trapezius are constantly tense due to the habit of holding the head forward, especially when working on a screen or talking on the phone. Because of this, the chest narrows and breathing becomes shallow.
No complicated stretches or yoga required. One gentle movement is enough, which can be done even in the office or kitchen.
How to do it:
Sit or stand up straight. Place your hands on your shoulders, elbows pointing forward. As you exhale, slowly bring your shoulder blades together without lifting your shoulders up. Feel your chest opening slightly. Hold for two seconds. As you inhale, gently relax. Repeat 12–15 times.
This movement activates the rhomboid muscles of the back – the same ones that hardly work during a sedentary lifestyle. When they turn on, the head takes a neutral position, the shoulders drop, and breathing becomes freer.
With regular practice, you will notice: the very next day you feel less like “stretching” your neck, by the evening there is no feeling of a “stone” between your shoulder blades, and when walking you feel lightness in your upper back.
Question and answer:
Why do the shoulders “grow” to the ears?
Because the upper part of the trapezius muscle is constantly tense due to the forward tilt of the head. This is the body's protective response to neck instability.
Can this exercise be done in the office?
Yes. It takes less than a minute and does not require special clothing. Even 2-3 approaches per day have an effect.
