Shoulders Feeling Tight? You're Not Alone. Now Here's What To Do About It.

Between screens, stress, and daily life, our shoulders carry a lot. Your body is always talking. It's time to listen.

Let’s talk shoulders. Specifically, let’s talk about why they feel achy, tense, or like they’re carrying the weight of the world (which, let’s be honest, they kinda are sometimes).

One of the biggest culprits behind shoulder pain these days? Our devices. That's right. Our phones, tablets, and computers are sneaky little tension magnets. Did you know your head weighs about 10-12 pounds (basically a bowling ball), and when you’re constantly looking down or jutting your head forward to read emails, scroll the socials, or binge-watch puppy yoga videos (who doesn't??), your poor shoulders are left doing the heavy lifting—literally. They work overtime to hold that bowling ball up and forward, and before you know it, everything starts to ache.

But wait, there’s more! Shoulder pain isn’t just about tech-neck. Let’s throw in a few more common causes:

🪑 Inappropriate desk height – If your desk is too high or too low, your shoulders end up shrugging or slumping, and neither is great.

📱 Forward head posture – see above discussion about tech-neck.

😬 Stress – Oh yes, good old-fashioned stress loves to hang out in the shoulders, hiking them up toward your ears like it's their job. Spoiler alert: it's not and nobody gets promoted in this scenario.

The good news? A few simple movements can make a big difference. Nothing fancy, just easy things you can sprinkle into your day:

1. Shoulder Rolls

Roll those shoulders up, back, down and forward a few times like you’re shrugging off the nonsense of the day (because you are). And the slower the better. Take a few breaths in each position and let the juiciness settle in.

2. Head Re-Centering

Gently pull your head back so it’s stacked over your shoulders—not jutting forward like you're trying to read tiny print across the room. Remember, move to the point of sensation and then pause. Nothing should be forced or exacerbate pain.

3. Wall Angels

Stand with your back against the wall, arms in goalpost position, and slowly move them up and down like you're making a snow angel. Great for mobility and posture. Bonus: no snow required.

4. Shoulder Shrug and Drop

Lift your shoulders to your ears, squeeze, then drop them with a big, audible exhale. Imagine you’re letting go of a myriad of minor annoyances with that drop... because you are.

5. Gentle Neck Stretches

Tilt your head or turn your head to one side and breathe into the stretch, pause for a few breaths and then move to the other side. Be kind—no forcing. This isn’t a neck workout; it’s a love note to your body.

A quick mention: While everyday tension and posture habits can contribute to shoulder discomfort, chronic or persistent shoulder pain may be a sign of something deeper—like a joint, nerve, or structural issue. If you're experiencing ongoing pain that doesn’t improve with movement or rest, it's always a good idea to check in with your physician or a licensed healthcare provider. Listening to your body also means knowing when to seek extra support. 💛

A little awareness, a little movement, and a few less hours hunched over your phone can go a long way. So yes—keep watching those puppy yoga videos (they're basically medicine), just maybe… do it with your head stacked over your shoulders. Your body will thank you. 😉

And remember: your shoulders are strong, but they weren’t meant to carry everything. 💛

—Kindly, Kathy