Are the tops of your shoulders knotted, painful and tight? That most often means that you have been sitting or working with them scrunched up. Muscles kind of ‘get stuck’ in the positions that we use the most.
Here’s what to do to help those muscles relax and get rid of their knots:
1. Scrunch your shoulders up to your ears hard. Hold them there for about a minute or until you start to feel your muscles getting tired.
Then let them go. Let your arms be long and heavy.
You can do this a couple of times a few times a day. The idea is to fatigue the muscles so they can relax–wear them out.
2. Use cold packs or ice massage or heat on the tops of your shoulders. Heat is the last choice.
3. Throw something. Seriously. Toss rocks into a stream or balls across a field. Try different arm positions.
The idea is to start using those muscles so they get back in the habit of being more relaxed. Using those muscles helps increase blood flow in them so they can feel better.
Muscles love to move!
4. Pay attention to your shoulders. Whenever you notice them creeping up, allow them to relax and drift downward into a more relaxed position.
Taking action with these simple steps will help you start to get rid of the tight muscles on top of your shoulders.