Shoulder Tension Explained: Causes, Science and At-Home Relief Techniques

Shoulder and Neck Tension: Why It Happens and What You Can Do About It

On a recent dog walk I felt that familiar ache across the tops of my shoulders...classic trapezius tension. It was a good reminder that even as a massage therapist, I’m not immune to it. And not everyone has a massage therapist on hand when the pain sets in.

That’s why I recorded this video (definitely outside of my comfort zone!) to share some simple, science-backed ways to relieve tension at home.

The trapezius is a large, kite-shaped muscle running from the base of your skull, across the shoulders, and down into your back. It’s a postural muscle, which means it’s working almost constantly to keep you upright. Add in long hours at a desk, endless scrolling on phones, or everyday stress, and it’s easy to see why this muscle becomes overloaded.

When the trapezius fibres tighten, circulation decreases and lactic acid can build up. The result? Stiffness, headaches, and even tingling in the arms.

In this video, I walk through four quick techniques you can use anytime, anywhere:

• Shoulder rolls to pump fresh blood into the muscle

• Side stretches (ear to shoulder) to release the upper fibres

• Self-massage with a tennis ball against the wall to mimic trigger point release

• Breathing techniques that encourage the ribs (not the shoulders) to do the work, taking pressure off the traps

These micro-breaks don’t replace hands-on treatment, but they’re a powerful way to manage day-to-day discomfort and prevent tension from building up.

If you’re reading this at your desk, take a moment now...roll your shoulders, drop them down away from your ears, and take a deep rib breath. Your trapezius will thank you.

And if you’d like longer-lasting relief, you can book your massage by clicking here