To relieve neck and shoulder tension, start with movement rather than pressure: change position every 30 to 45 minutes, drop and roll the shoulders, and do slow side-to-side neck stretches held for 15 to 20 seconds. Add warmth across the upper shoulders, then hands-on pressure on the muscles beside the spine. Keep percussive massage guns off the neck itself. If tension comes with numbness, arm weakness, severe headache or dizziness, see a doctor.
Eight Things to Try
- Change position every 30 to 45 minutes
- Slow ear-to-shoulder stretches, 15 to 20 seconds each side
- Shoulder rolls, backwards, ten at a time
- Chin tucks to counter a forward head position
- A warm towel or heating pad across the upper shoulders
- Hand pressure on the muscles beside the spine, not on the bone
- Raise the monitor so the top of the screen is at eye level
- A device designed for the neck, if you want something hands-free
What to Avoid
Fast neck rolling, cracking your own neck, and using a massage gun on the neck. See our guide on why you should not use a massage gun on your neck.
Frequently Asked Questions
- Why are my neck and shoulders always tight? Long periods in one position, a screen set too low, and stress are the common causes. Tightness that persists despite these changes is worth discussing with a doctor.
- Does heat or ice work better for neck tension? Warmth is generally preferred for muscle tightness; ice is more often used for a fresh injury or swelling.