We recently blogged about some of the factors that cause or aggravate shoulder and neck tension.
Now, we are going to look at some of the measures you can take to improve and reduce the tension in your shoulders and neck. 
While many of these are remedial and can provide relief from symptoms, we strongly recommend seeing a specialist
At Newcastle Sports Injury Clinic, we offer both sports massage services and, where appropriate, osteopathy, depending on the level of treatment you require. Call us for a free phone consultation and we can advise the correct route for your treatment.
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See a specialist
As we have mentioned, but it’s worth repeating, if you suffer from persistent tension across your back and shoulders, only a specialist will be able to identify the root cause of the issue.
As we have highlighted, there can be lots of factors that contribute to the problem. Don’t waste time and energy guessing at what the cause might be – get it right, to begin with, and work on improvements from there.
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Get your posture right
Analysing and correcting your at-desk posture has become a multi-million-pound industry: most employers understandably provide the same chairs to everyone, regardless of individual needs. But one size does not fit all when it comes to posture, and few people really understand how to adjust their chair, typically opting for comfort over posture.
However, there might not be any need to rush out and buy an expensive chair or corrective equipment. Again, speak with an expert first to see if your posture is an issue, and they will be able to advise whether there are quick and easy improvements you can make.
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Relax
This won’t cure a shoulder problem, but it may help to stop it growing worse or prevent symptoms from reappearing.
Try to be aware of how you move your body and how you react to changing conditions. Hunching your shoulders when it’s cold doesn’t make you feel warmer. Try to relax when you’re out in the cold or find ways to keep warmer that actually help. Get your blood pumping – walk faster, take the stairs and not the lift, etc.
You could write an entire book on posture, and many people have. We don’t have that much space, so suffice to say it’s important to be aware of how you are sitting and standing.
The most relaxed position for your shoulders to be in is low, and slightly back.
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Wear suitable clothing
We’re not here to tell you to wrap up warm, but… wrap up warm! If you are tensing against the cold, then wear more layers. If you have a stiff neck, then wearing a scarf, indoors and out, can really help alleviate the symptoms.
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Improve your core strength
Your shoulders form an extended part of your core, which needs to be as strong as possible. Sports people typically know enough about the importance of core strength to make sure they are working on it, but it’s something not enough non-sporting people take care of. Having a strong core isn’t just beneficial to sport: it can help in every walk of life.
Assuming you don’t have an injury that requires treating, our yoga and pilates classes are an excellent place to start to improve your posture and ease that tension.
If you are struggling with shoulder tension or any musculoskeletal condition that causes discomfort, it is important to see a specialist. Contact us here for more information, or call us on 0191 233 0500 for a free phone consultation.
