"But why?" - tight shoulders

This week has been all about tight shoulders. It seems everyone is walking into class with their shoulders up to their ears and locked up with tension. I thought I could mention some of the physical reasons for tense shoulders, and touch on other issues that may also be manifesting in your posture.

The most common reason for tight and rounded shoulders is poor posture. Throughout our daily activities we use our arms in front of our bodies and as we tire our shoulders begin to round forward. The muscles across the chest and the front of the shoulder tighten and our upper back muscles become tight and weak. While Pilates can help to open our chest and strengthen muscles across our back, it is really important to stay tuned into our posture throughout the day. When we are really exhausted our posture suffers. 

Ineffective breathing patterns contribute greatly to shoulder tightness. As our breath becomes more shallow, the muscles at the top of the shoulders work harder to facilitate our oxygen needs and this can over-elevate the shoulders. Full, rich and deep breaths allow these muscles to rest and lengthen.

Alignment issues throughout the lower body, from the feet through the pelvis and into the ribcage, all affect our shoulder alignment. Small adjustments can make a large difference to the load on the shoulders. In addition to alignment patterns created over time, we are often genetically predisposed to muscle imbalances which may put us at a higher risk of shoulder tightness.

With so many factors working against us, what can we do about our tight shoulders?
Stretch throughout the day. Regular chest and shoulder opening stretches are extremely beneficial.
Work on strengthening your upper back postural muscles. Pilates is excellent for this and don't skip correct execution of these exercises
Control your breathing. When you are doing your stretches above remember to breathe fully and deeply. If you find yourself getting anxious, bring your focus to your breath and visualise your shoulders gently soften.
In addition to the physical elements contributing to shoulder tightness there are some common emotional patterns that enhance repeated strain and elevation of the shoulders. When we are lacking in confidence our posture retreats to a reserved and rounded alignment. Anxiety and feelings of overwhelm result in the "weight of the world on the shoulders" syndrome and you may need to firmly reassure yourself that "everything is going to be okay" to truly release this aspect of tension. High stress over long periods of time is a strong contributor to locked up shoulders. The stance of "constantly being on alert" involves rounded and tight shoulders. If stressful situations are inevitable, balance them out with periods of complete release and aim for regular intervals of awareness, even if only for  a few seconds.

I will be incorporating a lot more shoulder work into my sessions over the busy holiday season and I hope you will benefit from increased awareness of this common and frustrating pattern.