Why Your Neck and Shoulders Are Always Tight
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- čas přidán 4. 06. 2024
- The 7 causes of chronically tight neck and shoulder muscles: The underlying cause of tight shoulders is NOT muscular. If you neck and shoulders are always tight, and massage never gives lasting results it’s usually because you have stuck joint at the base of your neck. This is extremely common and results in tight, sore shoulder muscles that never seem to go away. (Other symptoms can include neck pain, upper back pain, arm pain, numbness, or pins and needles. Even headaches and dizziness.) Prolonged forward neck flexion causes these stuck joints, so, if you keep asking yourself “Why are my shoulders constantly tight” you need to avoid these 7 positional habits.
How do you release the neck & upper back joints that are stuck? Here’s 2 video that show you exactly how:
• How To Relieve Tight N...
• How To Fix A Pinched N...
‘The 3 Essential Exercises EVERYONE Should Do’ …EXCLUSIVE video, only here: stefan-becker.mykajabi.com/3-...
GOT QUESTIONS? I answer questions here now: / bodyfixexercises
AND I’m developing a Coaching Program! Over 12 weeks, I help people with bad posture, and related issues like neck, shoulder, & upper back pain-discover their root problem and correct it using science-backed mobilising, stretching, & strengthening exercises. Find out more, and join the wait list here… stefan-becker.mykajabi.com/wa...
0:00 Intro
0:11 Why Your Shoulders Are Constantly Tight
1:03 The two things to fix tight shoulders
1:26 The 7 causes of tight shoulders
2:59 Bonus Tip & Bloopers ;)
#bodyfixexercises #neckpain #shoulderpain
Which of these 7 causes do YOU do?
all of them
I have this problem now ..I'm making changes like not carrying heavy things on one shoulder constantly "changed my shoulder bag to a small handheld strap" and alternate sides I carry it. I now sleep with one pillow under my head instead of 2 big fluffy ones, but it's so hard to not sleep in the fetal position.🤦🏻😓
I haven't found a solution yet for the bent neck position I have at work (cabinet maker, we are constantly looking down when at the workbench).
All of them 😁
@@sivasankara6126 lol
That last part with the explosion was kind of hilarious. Had to double take.
😆🤣
I legit was thinking of doing that one day. Luckily after seeing this I'm giving it a pass 😬
The reading in bed posture is one I do a lot, I thought I was helping by supporting my back with a pillow, but I see why it’s not a good position now. Thank you!
Sitting in bed could be the worst of all. Avoid it like the plague!
I have an adjustable bed and only read in bed if I sit upright.
the ending was the best part
lol. cheers. I had fun doing it
Awesome video. Thanks!
such a good, simple, and straight-forward demonstration of the situation - bravo 👏
🙏 thanks!
Great video
Excellent video. I have been doing all these for a few weeks now and its making a huge difference. That and always lying flat on my back and slowly aligning my body for a few minutes before getting out of bed, which makes a very big difference to how much pain you are in all day. It allows you to get up without back and neck pain and that makes a big difference in your whole day. Also, do daily arm/shoulder stretching exercises to keep things from tightening up again.
You've been doing all 7 have you? Well done. 😉
@@BodyFixExercises Yes, I have been dealing with this problem for years, and recently I came up with all these exercises and practices over the last year and the combination of all of them has dramatically fixed my problem. I can now use my right shoulder again without pain and my neck is now staying properly aligned without need for chiropractic adjustments. Cheers!
Thank you very much for this video!
my pleasure! Thanks for all your comments. 🙏🙏🙏
Excellent advice. I tackled all these problems and it's helped, but sitting and talking to someone/a group is what does for me! If I'm having coffee or lunch with a friend/s I have to wriggle a lot.
Definitely needed this reminder! Thank you! 🙏
👍👍👍
Great video as always!
thank you!
Thank you!!!
Beaming your video to the roof is a cool option. Strength training can make you more resilient. Especially climbing, swimming, pull-ups or even bench-press. Anything that requires a straight and strong core particularly around the upper spine.
Not me looking down at my phone watching this from bed while I have a laptop and tablet in front of me that are certainly not eye level in any way.
I really need to set up my desk
Thank you for this video. I have KFS with missing disks in cervical spine and i have a hemi vertebrae in C-7-T1-3 so I always have stiff neck and traps and often have flare ups and apasms and chronic.pain. i hope these tips will offer some relief
Hey great video, thanks for the information
No problem!
Ever helpful content!!! Thank you!!!
You are so welcome!
Genuinely so concise, useful and hillarious 🙏
🙏🙏🙏 thank you
Nice presentation.
Cheers!
Brilliant information! I’m always reading so years ago I bought two twin beds, put them together to make a large king bed, that are adjustable with zero gravity. What a massive improvement. My shoulders are no longer up to my ears after 35+ years and I haven’t woken up with neck pain or a headache in ages! Hubby is enjoying his side as well on days he’s worked a bit too hard.
Well done!!🙌
Very good video with excellent tips and demonstrations!
+ Love the colorful footwear,
+ You totally illustrated my fear of the TV on the celing
+ I kinda was expecting kitty to show up 😊
Kitty was snoozing in the cupboard today 🤷🏼♂️😆
Brilliant. Loving the humor, the reminders, and the extra tips - I've been working on this for a while but some of these are still spot-on.
Stefan, if you ever get around to it, I'd love for you to elaborate on something I heard in a video a while ago: That sleeping with two pillows and a bent head made snoring worse! I've found that it kinda prevents my tongue from sliding back and causing snoring (bad as it is for my neck), as opposed to sleeping straight on my back as I've done all my life - or did, until I developed the snoring problem. It seems I can't keep my mouth from falling open when I'm flat on my back (and I am a back sleeper).
If you're a bit more upright, gravity won't push your tongue back in your throat... so if your WHOLE BODY (or from the waist up) is inclined up a bit, you may snore less. But if you sleep with 2 pillows, only your neck is upright and the bend in the front of your neck can close down your windpipe, adding to snoring and sleep apnea.
@@BodyFixExercises That makes so much sense, thank you!
I needed to hear this. 😁👍
Most people do!
Thank you ! 😊
You're welcome 😊
Good reminder and something we see and forget quite easily
👍
Very funny video! 😂😂 I enjoyed the presentation and very useful information and techniques👍🏽
Thanks so much!
Excellent video. The importance of our posture cannot be stressed enough, and the ending was priceless!😂
😆🙌
I really enjoyed this video
I'm so glad!🙌
Screwing your TV to the roof 😂😂😂
😜
Amazing tips. I have all this bad habits. I am also double jointed in my shoulder and skip with my arms so that doesn’t help. Saving this to keep reminding myself of all my posture habits.
🙌 good on you
Very good! And very funny!!😅
😜🤣
thank you!
You're welcome!🙌
This was very helpful and informative. I exercise routinely and I find myself unconsciously bending my head forward when strength training which is putting tension on my neck and upper back. I’ll try to keep the position of my head straight moving forward 👍
👍👍
Thanks. I had a weird problem about it. One month ago i got herniated disk, so i stayed long time at bed. But now thanks to a couple of exercises i m completely ok on my back, and the pain moved to the right shoulder and a little bit of upper back. I think that was caused by two pillows that i normally used during the day, as the only way to avoid pain on the disk was staying lied down.
Now after massages and creams it riduced a little bit, but not so much. I don't really understand why it doesn't goes away, as i m doing a specific exercise for it. Do you think that i should use only one pillow on the bed instead of two crossed, or would be better to stay more up with the back?
Thanks
Hi Stefan,I cant believe you have popped up on my CZcams.
I used to visit you in your Brisbane clinic till you left for Spain.
I am having huge problems with pinching nerve T4 and C6. I have been suffering for 4 months.
I just happen to open this CZcams post and realised it was you.
Thank you for your advice, hopefully I can get some relief.
Good to see you are still in Spain, obviously the move to Spain was very beneficial. I was in Barcelona last year, lovely city.
Hey Bronwyn! 👋
Great to hear from you!
Check out these videos. They may help those areas...
How To Fix A Pinched Nerve In Neck Causing Arm Pain or Rhomboid Pain...
czcams.com/video/0zcNvVnKjCA/video.html
Rhomboid Pain. How To Fix Shoulder Blade Pain Quickly...
czcams.com/video/VpFBbxp67lE/video.html
Thanks
Welcome
I clean floors but purchased a vibra band massage gun where you can loose up your upper back muscles with it works. Better than massage cushions or foam rollers
excellent advice as always... my only trouble is implementing it 😭
Draw a line in the sand, Adrian. 🤜
@@BodyFixExercises there are so many it's gone 3D 🤯
Lol
Hvala😊
👍🙏
Whaaahaha thanks for the giggle at the end.will try this
🙌😜🤣
I've had anterior cervical discectomy and fusion c4-c5-c6 a year ago, so I'm in trouble. Don't have the natural curve to my cervical spine even before either, but quite a straight one. Unclear why two discs herniated so badly they were pressing on my spinal cord, so wasn't much choice... I don't hang my head in these ways and never slept with high pillows and such.
my problem is different that my dominant side(right) subclavius always tights up, either after long keyboard, or after sleep, I have to stretch it dozen times each day, can you help me understand what's going on?
The end...I was the end for me 🖥 💣☄🔥😂 great tips thank you!!
😆🙏🤜
I can't tell if you were serious or sarcastic about the last tip but kudos to covering the topic and providing solutions within 4 mins
Serious, but trying to have a bit of fun. 😉
I think this is exactly why mine is tight because I do these things a lot, especially sleeping slouched like that. Will fixing my posture help reduce the fat pad that has developed behind that area?
my muscles between the shoulder blades on the right side are always tense, which gives me headaches and poor circulation, I don't know how to solve it
I love your humor lol
😉🙏
I had so much neck pain for years. It’s gone now and the only thing I changed is grounding. I sleep grounded every night and no longer have neck pain. It has taken down the inflammation in my body.
What do you mean by "grounding"?
I use iPad and read on bed with little high pillows. I know it’s bad for me. But I have problems with my vestibular (vestibular migraine) that caused me dizziness when I read books in the upright position, The dizziness/vertigo will be much better with the position of laying on my back, head around 30 degree high. (And no, I cannot read when I lay on my side too) I read like this since I was in high school and now I’m 41 and my neck pain keep increasing. What should I do?
I notice at the computer, you had your mouth hanging open until you corrected your position. Is this an upcoming topic for a video on the importance of nose breathing?
Reading or watching while lying on my side does not feel comfortable for my eyes. Is there an alternative?
Just sitting up on your sofa or a chair
With all respect to the video author, who makes great stuff, reading or watching on your side is totally unnatural and impossible. That part should not be included in the otherwise very good video.
I know my issue. I play a lot of guitar and no amount of mindful relaxation while playing has been able to completely eliminate tension in my shoulders.
I have perpetually tight neck and shoulders not due to the reasons that you mention but because of a lifetime of hard physical work, arthritis and repetitive strain injury. Massage, sretching and acupuncture help but not much. I have though recently weaned myself onto a thinnish flattish pillow and can now lie as you suggest on a rolled up towel placed strategically on my spine. Nevertheless your clips are good 👍
Cheers. Spinal joint arthritis is probably causing joint restriction in your case, I'd say.
sleeping with no pillow seems to really work, I've read the pillow inhibits natural pandiculation while sleeping and from my own experience this seems to be true
It's good for you, as long as you don't turn onto your side
I’m a hairstylist and I do think this is part of my problem I’d love advice
This is for you... czcams.com/video/YuRc6DmPS6Q/video.html
Toyota prius c has eggshell shaped seats, by far the most painful position I am in is the driver's seat lol
I guess I haven't stretched for a while. Suddenly flexing my head all the way down is uncomfortable. So it seems all tight in this area. Can you please tell me what's wrong? Or even do a video about it? 🌷🌷 PLEASE
How to read heavy book without looking down?
Im quite happy with myself that these are all things ive slowly figured out on my own and implemented over the last couple of years, although i still need to stop myself leaning foward at my computer
Also a projector on the roof is probably safer then mounting a tv 😂😂
Projector 👍👍👍 perfect
Passive hanging excersise did work wonders for me, 3 times a day for 1 minute at a time. You should try only use grip in your hands and try not to use any muscles in your torso.
Interesting!
@@BodyFixExercises yes, because of stress and a burn out I was very tight in my muscles, especially between my shoulder blades and my neck. At times I was scared I was developing symptoms like fibromyalgia. Bought a sauna, did a lot of stretches, but what helped me the most was the theory of Dr. Sarno, about the mind-body syndrome, or Tension Myositis/Myoneural Syndrome. Which states that the cause of tension is from unresolved psychological issues. The physical pain, though, is real,but no direct medical cause can usually be found. Ergo, I'm almost fully recovered now, and the last tension was in my shoulders, neck and back. Hanging was by far the best relief for that
@@agdraaijer7288 Dr Sarno was right on the money. Mind body syndrome is actually based on nervous system state though. The brain (autonomic) can hold tension in various systems in the effort to try to protect/guard (especially when stuck in a long term dysregulated or fight/flight state). This of course alters muscular function and activation/sequencing of muscles. Muscles help to hold alignment, so poor muscular function will absolutely impact your spinal position. Hanging would have helped to place tension on these muscles, therefore giving your brain an ability to sense them again properly. Remember, we never feel the muscle contraction directly in regards to what is tight, only pain/tension of the area. The brain actively shuts off your ability to sense/feel these systems in the effort to use them to protect you. Feel free to google atheq system and read some of the articles, it might click for you even more. I am glad you were able to find a path to healing! Wishing you the best!
Bro has the funniest bed sheets I have ever seen, did you buy those in Woodstock? 😂
Lol. My wife bought those. I kinda like 'em. ✌️
@@BodyFixExercises They are groovy man.
Brilliant 😂
😉🙌
One of my friends attached the TV to the ceiling. It wasn't securely fastened, so it fell and hit his leg - it didn't seem bad at first but the bruising caused an infection. He got gangrene 3 days later and had to have it amputated. 3 days later, sadly, the infection spread to his face and he had his eyes, nose, and tongue removed. He is living unhappily now as he can't talk or see or smell or taste. Sadly just 2 weeks ago he passed away.
😳😳😳😳😳
I've been to plenty of physical therapies, over three decades none of the physical therapists do not teach you stuff like this. I also found out sleeping in the wrong positions and in lack of vitamins nutrients especially vitamin K2 & D3 get some Sunshine in the morning and late afternoon can help with pain for Some people
God bless you Doctor
Thanks for sharing!
I started doing all that naturally, when i started having neck pain, but it won't go away
Really want a projector though, so i can watch shows on the ceiling
@@totonoon you need to relax your neck and shoulder when you are brushing your teeth.
BAAHAHAHAHAH. I LOVE the 1990's graphics at the end :) excellent work
😜✌️🤣
Sleeping without a pillow helps as well.
Can be good... as long as you don't turn onto your side!
That makes me wicked dizzy 😵💫 I can’t do that.
That’s totally true, when I sleep on my back I don’t use pillows.
Once in a while it feels good but it's actually not good for your neck to do a lot because when you lay on your back with no pillow, your neck becomes too straight for too long. You're supposed to have a natural curve in your neck, it's called cervical lordosis. If you lose that curve it can cause pinched nerves and locked up joints like what the Dr was talking about. It's why we use pillows. A good pillow is one that supports your cervical lordosis just right. I was trying a cervical spine pillow and it felt great at first but turned out it was too high, because I would wake up and couldn't feel one of my arms, on like five different occasions. I assume a smaller cervical pillow would be great but I just went back to a normal pillow for the time being. My point is take care of the curve in your cervical spine. Too straight is bad, too much curve is bad
Like a hairless Siamese cat full of wisdom
Lol. That's like the greatest compliment AND greatest troll at the same time. I'm crying and laughing at the same time. 😆10/10.
😂😂😂 hahahahhaha!!! Hilarious! Thanks for the laugh. There are prism glasses that allows you to watch TV lying down without having to screw TV to the ceiling. My Egoscue alignment specialist had told me about it and said that helps when I am on the floor doing exercises and can watch TV without cranking my neck at all. 😊
Prism glasses! Wow
So I’ve got a large torso and short arms where in my car I round my back to see out the windshield, I could lean further back to have a straight spine but then I can’t reach the steering wheel
Reaching your steering wheel is a priority! 😳😆
The ending 😫😂
😜
😂 I would love my telly on my ceiling😊
🤣
Literally sitting like number 4 right now. Rip neck
😬
So I guess the posterior laminectomy from C4-T1 will cause perpetual tightness in my neck and shoulders...
Massage Does Help..lol..if Massage therapist , Also teaches clients these things!!
Yes!
Wow that ending just…wow 😂Watch out Michael Bay!!
Lol. Michael is in trouble. There's a new kid on the block! 😜🤣
Use a projector and aim it at the ceiling instead of putting the TV up there.
Brilliant!
I was always wondering when someone wants to read a book, don't we need a stand so it can be at eye-level? That way the neck muscles are not strained. I searched for something like this but yet to no avail.
The closer to eye level, the better... but if it's close you can look down with your eyes instead of your head
You could also lie on your stomach instead of your back, propping up yourself on your elbows.
❤
🙏
Will a massage gun help loosen those muscles?
A bit, but it's not the best.
This is your best bet... czcams.com/video/YuRc6DmPS6Q/video.html
💖
🙏❤️
A million dollar video on the internet.
🙏🙏🙏
I'm a gardener. If someone knows how to garden without looking down all day, drop me a line.
When you're gardening, you're moving all the time. It's mainly the positions that you hold without moving that are problematic
@@BodyFixExercises that's not true. The tension in my upper back from spending long amounts of time bent over cutting back some plants or weeding is not nice and my head is down all the time except whe I'm doing overhead pruning.
@@BodyFixExercises When I do long runs, I get this tightness. I trail run in barefoot shoes, so looking down is important. I have to consciously straighten up and adjust to avoid this pain. It's worse in the winter, when I run with a headlamp. I bought a lighter one for this next dark season. Happily, I don't do much of those other things, too busy running and I have one of those fancy pillows. Good video, I like your humour.
Spending excessive time in the wrong or one position is just part of the problem. What we do in our other time to counter that and ensure our body spends time in the right position is the other part. If you are spending 8 hours in one position, what you do in the other 16 to counter and negate that also matters.
@pamelah6431 you need to take frequent breaks and do mobility exercises.
Because you’re trapezius is experiencing muscle tension and spasm attempting to retract your forward head position, which is compressing your C5/6 disc herniation / bulge
Literally watching this in that bed position
🤣I think you're not alone
I get a lot of headaches and when I have a headache, my neck and shoulders hurt. I wonder if this is related.
Sounds likely
@@BodyFixExercises Thanks. I'll have to work on those muscles to keep them not tense.
@@BodyFixExercises Thanks. I'll have to look on your channel for more exercises to keep those muscles from getting tense.
These are the best for that...
How To Relieve Tight Neck And Shoulder Muscles FOR GOOD
czcams.com/video/YuRc6DmPS6Q/video.html
How To Fix A Pinched Nerve In Neck Causing Arm Pain or Rhomboid Pain...
czcams.com/video/0zcNvVnKjCA/video.html
If I do the first suggestion, people will think that I am filming them :)
🤔
That last one were you screw the tv on the ceiling is stupid
Exactly 😜
Ceiling bro not roof.
Lol. Yeah
Can the pain in the shoulder cause acid reflux ?
Hmmm, not that I know of
Acid reflux can cause chest pain, as can a hiatal hernia.
Конце прикольно ваш телевизор меня напугал аж подпрыгнула😅
Ha!
I have learned to do chin tucks whilst brushing my teeth. That’s 4 mins a day. It’s called habit stacking.
Atomic Habits! 🙌🙌🙌
I do it against the wall. Chin down. Shoulders back. 👍
too much stress from work. No amount of exercize will help.
Nah..... it's cos I'm old, I have arthritis and I play golf LMAO
Keep your phone and TV out of your bedroom if you want to sleep decently also.
👍
I blame sitting in my chair and looking down at my IPad
Yup
You know very well,that nobody is sitting straight with their phones in front your face,that's just not natural position even it's obviously healthy...😅
Lol. Only me
2:43 bro, really?
🤷🏼♂️
🤣
😜