What it means to relax your shoulders by Kazuko (Yoga & Mindfulness Instructor)
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First, take a deep breath.
Hello, and good evening.
This is Kazuko.
"Please relax your shoulders."
Have you ever had the experience of leaving immediately after being told that?
At a random moment, notice how much tension you have in your shoulders.
Just by that, your breathing and feelings can change a little.
We often tense our shoulders surprisingly frequently in everyday life. Whether we're looking at our smartphones, talking to someone, or even just walking.
1. The "power" that unconsciously comes in
Unconsciously, your shoulders may rise, and that becomes your "usual self." Behind this is a sense of "I have to do things properly" and a feeling of responsibility, causing your body to unknowingly enter a state of tension.
However, this cannot be explained simply as a "postural habit." Behind the phenomenon of tension in the shoulders, The structure of the body, the functioning of the nerves, and patterns of social behavior There are multiple factors involved, such as these.
In this article, we will review the background of why the shoulders tend to become tense from the perspective of the body and nervous system, and introduce small tips that can be incorporated into daily life.
2. Why Do Shoulders Get Stiff? Structure and Mechanism
Stiff shoulders are not just simple fatigue. They are related to "structure and weight" and "habitual tension."
Our arms are supported by the complex interaction of the collarbone, shoulder blade, humerus, and other bones.
The weight of one arm is about 6 to 7% of your body weight. If you weigh 50 kg, one arm weighs approximately 3.3 kg. This means that about 6.6 kg of weight from both arms is hanging on your shoulders daily.
When you continue to maintain a posture with your arms extended forward due to desk work or smartphone use, your shoulder blades are stretched outward, and the muscles in your neck and back remain pulled. This causes shoulder stiffness and discomfort.
Also, from a psychological perspective, it is understood that stress and anxiety cause physical tension.
The expression "feeling tense" literally describes the state where the shoulder muscles are unconsciously contracting. The body and mind are always connected.
The human body is designed to relax only when it feels safe.
This also relates to the neurophysiological concept known as the "Polyvagal Theory."
According to this theory, our autonomic nervous system (especially the parasympathetic nervous system) begins to activate when we feel "safe," causing the heart rate to calm, breathing to become slow and deep, and muscles to relax.
On the contrary, when you feel stress or anxiety, your body enters a "fight or flight" state, causing your shoulders to unconsciously rise and your back to become stiff.
To relax your shoulders, stretching and loosening your body are of course effective, but also when you suddenly notice tension in your daily life, for example, on the train, while waiting at a traffic light, or while driving a car.
Whether you can focus on your breathing and posture on the spot will be a major key.
3. Practice “relaxing your shoulders”
One day, a student said this to me.
"After doing yoga, I realized for the first time that my shoulders were stiff."
In yoga, there is a moment not just of movement but of "awareness." Becoming aware of sensations like "Where am I applying my strength right now?" and "What kind of breathing am I doing?" is the first step to releasing tension.
However, for those who originally have very stiff shoulders, being told to "just relax" may actually feel more difficult.
What we recommend here is the muscle relaxation method (progressive muscle relaxation), a technique that creates relaxation by using the tension and release of muscles.
A few points to keep in mind for easy incorporation.
If you have pain in your shoulders or neck, avoid applying too much pressure. Also, if you are prone to dizziness, perform the exercise while sitting or lying down in a comfortable and secure position.
Please prioritize your comfort according to your own physical condition.
【Let's Try: Muscle Relaxation Method for the Shoulders】
- Sit in a comfortable position or lie on your back.
- Shrug your shoulders up as if trying to bring them close to your ears, and hold for about 5 seconds.
- Exhaling, I let my shoulders drop with a thud and completely relax all at once.
- Focus your attention on the lingering sense of relaxation spreading from your shoulders to your arms.
- Repeat this 2 to 3 times.
[Chair Yoga: Cat & Cow]
In the midst of a busy daily life, even just a few tens of seconds of relaxing your body can lead to significant changes. For example, here are some movements you can do while sitting in a chair at the office or at home.
- Sit down on the chair and straighten your back.
- Inhale while opening your chest, pull your shoulders back, and arch your back.
- Exhale while rounding your back, consciously spreading your shoulder blades to the left and right.
- Repeat slowly for 5 sets in sync with your breathing.
The movement of the spine and shoulder blades working together gently warms the stiff upper body, naturally deepening your breath.
4. Relax your five senses. Deep rest starting from the eyes
To relieve shoulder tension, using senses such as sight, hearing, and touch Excessive stimulation of the five senses It is also important to calm down.
In particular, "vision" accounts for an overwhelmingly large proportion of our five senses. In fact, More than 80% of the sensory information processed by the brain is obtained from vision. It is also said that way. Because of that, when information constantly flows in through the eyes, neither the brain nor the shoulders get a chance to rest.
At such times, gently on the eyes
Eye Pillow
Placing it on top is also one method.
By shutting out visual stimuli, the brain calms down, and the tension in the eyelids and forehead is more easily relieved. Furthermore, if there is a natural scent such as lavender, breathing becomes slower and deeper, making it easier to be guided into a relaxed state.
The gentle weight spreading from around the eyes extends to the shoulders. This item, fitting perfectly in the palm of your hand, quietly switches your head and body into "rest mode."
5. Conclusion: Choosing a Way of Life That Embraces Relaxation
For example, while waiting at a traffic light, waiting for a screen to load, or during the few seconds before a meeting starts. In those brief moments, try observing the condition of your shoulders.
If you notice that your shoulders are a bit tense, shrug them once, and then slowly exhale as you let them drop. Even just that can naturally deepen your breathing and you might feel the pace in your mind calm down just a little.
Our bodies begin to change the moment consciousness returns. Don't just dismiss shoulder tension as "just your imagination" or "due to fatigue," Find the pattern and intervene. It can be said to be a positive attitude of taking responsibility for one's own condition.
Relaxing your shoulders is one of those "small reboots." It's a way to return to your baseline amid the daily life that tends to be swayed by external expectations.
When you think about it, those few seconds spent focusing on your shoulders might actually hold a surprisingly significant meaning.
Profile
Kazuko from Kazuko.Yoga.
Based in Nagoya, I am an instructor of yoga and mindfulness. I have experienced Ayurveda and yoga in Sri Lanka and Bali. After 12 years as a company employee, I have been leading classes since 2018, offering "gentle yoga" and Yin yoga classes at studios and events. I value time spent attuned to the breath and bodily sensations. I love travel, nature, tea, and anime.
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