Stress & Shoulder Tension

Ever feel like you're carrying the weight of the world on your shoulders—and your neck?

Stress from kids, aging parents, work, and relationships can build up fast.

And the first place you feel it is in your shoulders and neck.

Many women go through their day with tight, aching muscles and never get the relief they need.

You don’t have to “just live with it”!

There are small things you can do daily to help relieve stress and tension.

‍

Why This Matters

Constant tension can also lead to headaches, making it hard to focus and turning simple tasks into a struggle. From muscle tension to cravings and even long-term health risks like heart disease and stroke, stress affects your body in more ways than you might realize.

FITNESS SIMPLIFIED

Struggling with constant shoulder blade knots, neck pain and bad posture?

Wouldn’t it be amazing to have a massage therapist work out those knots every day?

Unless you’re Serena Williams, that’s probably not happening.

‍

Fitness Tip to Relieve Shoulder Blade Knots & Neck Tension

Do the “Eagle Arm” Stretch

You need something simple that gives you instant relief for tight shoulders and a stiff neck.

I learned this stretch years ago, and it’s still my go-to whenever I feel tension build up in my shoulder blade and neck muscles.

The magic is in the chin tuck with a slow exhale.

When you exhale slowly, it tells your brain to relax your muscles.

That combo of the stretch AND the relaxation signal is the secret sauce to instant relief.

The Eagle Arm Stretch

1. Put your arms out in front of you and cross one elbow over the other.
2. Touch the backs of your hands to each other
3. Lift your elbows up and tuck your chin as you exhale

Extra tip: If you can’t get your elbows to cross, that’s ok! Extend your arms straight out in front of you and simply cross the backs of your hands. Then lift your arms while you tuck your chin and exhale, as shown above.

Did You Know...

• Stress makes you breathe faster and more shallow at the top of your ribcage, using your neck and shoulder muscles more. This can lead to tight, painful knots.

• Slow exhales send signals to your brain to relax your muscles, helping release tension. It might take practice, but it works!

• Pairing an upper back stretch with a chest opener (like this Windmill Stretch) can help reset your whole upper body.

NUTRITION SIMPLIFIED

When you’re stressed, it’s extremely common to skip meals.

This always backfire though!

You’ll end up feeling extra hungry later and reaching for whatever’s quick (usually unhealthy foods).

Having a simple backup plan for quick, healthy meals can help you stay on track to reach your fitness and nutrition goals.

‍

Nutrition Tip to Stay Nourished During Stressful Seasons

Smoothies Are Your Backup Plan

Even with a smoothie, stick to the “Eat Your PRO’s” rule—PROtein & PROduce.

To build your own smoothie, add ingredients to the blender in this order:

Liquid first (water, almond milk, etc.)

+ Creamy base (yogurt/cottage cheese)

+ Handful of greens (spinach, kale)

+ Fruit (banana, berries, apple, peaches)

+ Fiber/healthy fats (flax meal, chia seeds, oats, nuts)

+ Protein powder

+ Ice (regular ice, frozen berries, frozen bananas)

A well-balanced smoothie keeps you full, energized, and on track—even on your busiest days!

‍

Orange Banana Green Smoothie

More Smoothie Recipes:

• Green Breakfast smoothie
• Pumpkin smoothie
• Mixed Berry Protein Shake

MINDSET SIMPLIFIED

Unmanaged stress takes a serious toll on your body.

It causes muscle tension, raises cortisol levels, and leads to joint pain and even weight gain.

Chronic stress can also increase blood pressure, impact cholesterol, and raise the risk of heart disease—the leading cause of death in women.

‍Whether you feel like you need it or not, it’s so beneficial to incorporate stress management practices into your day.

Even just a few minutes of deep breathing, stretching, or taking a short walk can help lower stress and protect your long-term health.

Mindset Tip of The Week

Prioritize Stress Relief Daily

‍

THE TAKEAWAY

Don’t let those tension knots hold you back! Prioritize stretching and movement, eating nourishing foods, and simple stress relief habits.

Taking small steps to manage stress is essential for your health, longevity, and quality of life.

1. Do the “Eagle Arm” Stretch
2. Smoothies Are Your Backup Plan
3. Prioritize Stress Relief Daily

ADDITIONAL RESOURCES

Self Care Simplified podcast

Ep 395. The BEST Exercises to Open Tight Shoulders and Chest Muscles

Ep 356. Is Stress Silently killing you?

Ep 332: Splurging, Mindless Snacking & Stress Eating: Your Biggest Nutrition Struggles Solved!

SPECIAL RESOURCE

In just 5 minutes, these stretches can help give you instant shoulder pain relief. These stretches will help activate your shoulder joint and posture muscles and even help correct your posture. If you feel tight knots along your shoulder blades, then these are the stretches for you.

‍Shoulder Pain Relief Stretches // 5 MINS.

Until next week... Be strong