Stress Relief Tips Archives | Page 3 of 9

Trapezius Muscle Pain: End Burning Shoulder Pain with Self-Massage

Your trapezius muscles are some of the first to bother you when you are under stress. They ache and burn from the base of your skull to between your shoulder blades. The good news is that they are relatively easy to massage.

When we are under stress, one of the first muscles to cause us pain is our trap muscles, and part of that reason is because of the nifty role they play in our movement. If you are in pain now, skip to the “How to Massage your Trapezius” section. If you want tips on relieving trapezius muscle pain through better movement and posture, go to Trapezius Exercises.

The trapezius is a broad triangular muscle which attaches to the base of the skull, and lies at the back of the neck, over the upper shoulders and extends down your upper back to your mid back. It is one of the most likely muscles to get sore knots or “trigger points”.

The trap muscles are the only muscles which can lift the outside of your shoulders to create a “shrug”. They move the head and neck toward the shoulder of the other side. The middle of the muscles pull the shoulder blades together, while the lower draw the shoulder blades downward. They support the weight of the arms.

Often these movements are at play when we are under stress, and doing the activities that cause stress.

Where do Trapezius Muscles cause Pain?

Back Pain from Trapezius in Neck and Shoulders

Trap pain is classic stress pain. Your shoulders ache, your neck hurts and it is often deep and achy. You may have a headache, especially in the temples or behind your eyes or at the base of your skull. You may feel burning between your shoulder blades after sitting at your computer without elbow support.

What causes Trapezius Muscle Pain?

Stress. Stress. Stress. Relax those shoulders!One of the first, primary causes of trapezius strain is carrying your shoulders up near your ears. Remember to relax your shoulders.
Head forward posture. Often people, particularly people in the west, people in charge, forward-thinking people, or people who are planning/worrying about the future stand and sit with a head forward position. Remember to sit up straight, lower your shoulders and bring your head back. This relieves strain on the trapezius. You can also try some online yoga to improve your posture.
Holding a phone between your ear and shoulder. Get a headset.
Carrying a heavy purse or backpack. Ask yourself if everything you have is really necessary. Switch your purse from one shoulder to the next frequently. Carry your important stuff in a fanny pack. And don’t forget to do your stretches.
Bra straps that are too tight or the weight of heavy breasts pulling on your straps. Have your bra fit by a person trained to get a good fit. And remember to do your trap stretches.
Breastfeeding a baby with your shoulders hunched forward and the weight of the baby in your arms can cause trapezius muscle pain. Check your posture and bring your shoulders back. Do side-lying whenever possible. Support the baby on a pillow on your lap. Remind yourself to take a small break from gazing at your sweetie once in a while, to bring your head up and relax your shoulders.
Sleeping on your back or stomach with your head turned to one side. Change your sleeping position (easier said than done).
Any position where you head is turned to one side for a long time. Are you a teacher and you turn to look at the student next to you? Do you turn to see your computer screen?
Bending forward while working. Do you bend forward to work at a sewing machine or look down at your knitting? Do you bend forward when you type at the computer? Do you do beading? Sit up!
Too high keyboard. Get a keyboard shelf for your desk.
Working with no arm rests and the weight of your arms hang from your shoulders. Get a chair with arm rests. Put your hands in your pockets if you are standing for a long time. Support your arms to prevent trapezius muscle pain.
Whip lash. This just takes recovery time.
Playing violin, piano, backpacking, bike riding, or other activities which heavily rely on the trapezius muscles. Remember to stretch. Watch your posture. Take a break when you need your trap muscles to recover.

Trapezius Exercises

You can prevent and relieve pain in your trapezius muscles by exercising them. Exercise brings circulation to the muscles, and it relaxes them. Most importantly, if done correctly exercise will strengthen supporting muscles that support good posture. You can relieve a lot of muscle strain by using many muscles groups in a relaxed with, without overworking your traps.

My Yoga (affiliate link) is an excellent way to get instruction on using your back correctly. They offer classes in Pilates, Yoga, and Meditation. For more information on how My Yoga Online works, go to Online Yoga Workout with My Yoga Online.

Massaging your Trapezius Muscles

It’s easy to find your trapezius muscles.

The top of your trapezius muscle is one of the most common locations for shoulder tension.

This is the most likely place someone will massage you when they give you a neck massage, and it often needs it. It can be tender and sore and have spots which “hurt so good” to be pressed. It is not hard to find knots and ropes in this muscle.

How to Massage your Trapezius

The trapezius muscles are very likely to have tender knots or trigger points. Pressing on these points can help release the muscle and ease the pain from its strain. Use your good judgment–do not press so hard or long that you hurt yourself! This is about stress relief and not injury,

Triggerpoints for sore trapezius muscles

When you press on any of the areas shown in red, you are likely to find a tender area. Apply firm but gentle pressure for 10-30 seconds. Sometimes you will feel the muscle relax under your fingers.

These areas can be difficult to reach if you are trying to massage your own back. Here are some tricks to get to the sore spots!

Lying Down

When you lie down, your trapezius muscle relaxes because it doesn’t need to hold the weight of your arms. Be sure to use a pillow that keeps your neck exactly in line with your spine, otherwise the trap may get stressed in this position.

Once you are lying down, just knead your muscles and press on any sore spots.

Tennis Ball

Place a tennis ball (or hard rubber ball) under your trapezius one of the tender areas and lie on it.

You can control the location and pressure by moving your body.

Self massage techniques: using a tennis ball against a door frame

Self massage techniques: using a tennis ball against a door frame for trapezius massage

Another nice way to reach your trap muscles is to use the tennis ball against a door frame. This looks more awkward than it feels. It is really a very nice way to massage the tops of your shoulders.

Body Back Buddy

The Body Back Buddy is a handy tool which can help you reach many unreachable pressure points. You can use it easily on any of the areas of trapezius muscle pain.

I also recommend online yoga classes to help correct your posture, stretch your muscles and relieve your back pain.

By Julia Rymut;

Tips for Moms to Reduce Stress

Sometimes you race from one appointment to the next. You get so busy that figuring out how to slow down becomes another challenge. You could use a few quick tips. For moms on the go, here are 10 great ways to reduce stress.

In the spirit of David Letterman, we will start with #10.

Drum roll please….

The Top 10 Quick Tips for Moms to Reduce Stress

10. List 3 things you are grateful for. Better yet, buy a pretty journal and start a “Gratitude Journal”. Each morning list 3 things to be grateful for. To up the ante, list 3 different things every day.

9. Take a walk in nature. Even if your nature walk is around the city block, take a walk, breathe deeply, notice the flowers and trees, listen for birds. A 10 minute walk can be quite refreshing.

8. Take a weekend “at home vacation”. This is one of the best tips for moms because it is so not what we do at home. Take a weekend and pretend you are at a hotel, only you are in you PJ’s at home. No chores, no laundry, no business. Tell the kids you are on vacation and they heat up the frozen pizzas themselves for the weekend. Rent a bunch of chick-flick videos, give yourself a facial, and take naps.

7. Plan a fun unusual date with yourself. Do something you have always wanted to do. Drive by that new florist everyday and wondered what she has? Stop in. Always wanted to glaze some pottery at the you-glaze-it-yourself shop? Give it a try. Skinny dipping in the lake? Why not?

6. Plan a retreat. Pick up the phone and make a reservation for a weekend alone at a retreat center. Plan to spend time not talking, not being interrupted, not caring for others. Just be quiet and relax.

5. Get together with a girlfriend. Eat chocolate.

4. Take 1 hour and do something creative that you enjoy. Paint, write, dance, work in the garden. Make time for creativity.

3. Exercise. Plan some exercise which you really enjoy. Better yet, be outdoors if you can. Sun. Getting your heart pumping. It all make you relax more.

2. Make a “(insert your name here) Budget”. Make a budget of your time (like you would budget your money) which includes time for yourself. If every week you have an hour for something you enjoy you will begin to replenish yourself.

…And the #1 Idea of the

Top 10 Quick Tips for Moms to Reduce Stress….

1. Do it! You know what you need. In your deepest heart, you already know what is lacking for you and what would make you feel better. So do it. Whatever it is, find a way to give yourself what you need.

By Julia Rymut;

The Therapeutic Benefits of Essential Oils for Reducing Stress

Leaf touching water There are many therapeutic benefits of essential oils. Aromatherapy is so naturally suited to stress relief that it almost like it was designed for it.

The small molecules captured in essential oils have benefits for all our organ systems–the same systems which are taxed while under stress. And the oils have a natural “intelligence” to do what your body needs. They tonify and balance, so while you may think that you are putting wintergreen on your neck to relieve your sore muscles, you may also receive some relief to your hypertension.

Therapeutic Benefits of Essential Oils: Natural Physical Support for your Body

In their most pure form, essential oils are the distilled essence of a plant, and if they are pure and well-made, they can be used herbally. Because the life-blood of healing plants are captured, and because the oils are very potent, they make ideal remedies for stress.

However, finding pure essential oils can be difficult.

Most essential oils are produced for the perfume industry and because of this, are made with chemical fillers, additives and extenders. You must be sure to use only the most pure, reliable oils if you want the therapeutic benefits of essential oils. Even the oils at health food stores should be carefully investigated before using them for your health.

Just because something is marked “100% pure” or “all natural” does not guarantee that these oils are safe for therapeutic use.

Ways that Aromatherapy Reduces our Physical Symptoms of Stress:

Essential Oils balance and tonify our organ systems.
They can increase blood flow to muscles and help them relax.
They can help regulate blood pressure and restore normalcy.
They can increase the oxygen flow in our blood.
They can remove and reduce toxins in our system.
They can reduce cortisol and other hormones released in acute stress situations.
They can counteract and reverse the wear and tear of chronic stress on our bodies.
They can reduce insomnia and help get a more restful sleep.

Recommended oils for Physical Stress Support:

My favorite essential oils for physical stress relief include Lavender and Valerian, both especially good for restoring the parasympathetic nervous system and promoting a good night’s sleep. I also find the blends “Valor” and “Peace & Calming” bring quietness. Sandalwood is high in sesquiterpenes which stimulate the pineal gland to release melatonin, which is a hormone which regulates sleep, and stimulates the immune system.

For sore, achy muscles, I like to use Basil or Marjoram. Both of these oils are muscle relaxants and can release the tension in your muscles. Wintergreen also brings pain relief to muscles with the hot-cold “Bengay” sensation, but wintergreen is natural and will bring the other healing benefits of the plant, which include anti-inflammation, vasodilation, and hypertension regulation.

Peppermint brings oxygen immediately to the brain and blood. This excellent essential oils brings alertness but not hyperactivity.

Cortisol is a hormone that is released during stress. If you have high cortisol levels over a long period of time, there are many detrimental effects including a weakened immune system, brittle bones, high blood pressure, weight gain and mood disorders. Essential oils balance hormones and so may help regulate cortisol. Some good oils to try include Lavender, Valerian, Frankincense and Blue Tansy.

The therapeutic benefits of essential oils are many. They are safe, natural, and balance the body, and correct the cause of imbalances and not just the symptoms. The next time you are stressed, try aromatherapy.

By Julia Rymut;

Humorous Stress Tips for Moms

Tired of time management?

Think you’ll pop if you take one more deep breath?

So bored with yoga that you want to bang your head on your sticky mat?

You may find these reduce stress tips just the ticket.

The Top 10 Humorous Tips for Moms to Reduce Stress

1. Bored at the kid’s soccer game? Take over as team manager and arrange for chair massage at every game.

Laundry overflowing its basket 2. Tired of laundry? Every week take your dirty clothes to Goodwill and Target.com send new ones.

3. Sell the dog.

4. Can’t stand to make dinner anymore? Set up an open account at your Thai Food restaurant and have dinner delivered every night. Too expensive? See #5.

5. Worries about money? Take an extra job at Shopko–you will have extra money and you won’t see how dirty the house is.

6. Your career stalling? Quit your job and become an extra in a George Clooney film.

7. Husband forget so take out the garbage (again)? Time for new shoes.

8. Child home for school sick? Eat chocolate. You know–it has anti-oxidants.

9. Both mother and mother-in-law want you at their house for Christmas? Make a podcast of how much you love them and post it on the family website. What’s more holiday than YouTube?

…And the final of the

Humorous Stress Tips for Moms

10. Frustrated at listening to your girlfriend’s dating troubles? Time for new shoes and margaritas.

By Julia Rymut;

Stress Stomach Problems

Stress stomach problems come in many types and IBS is a common one. What are some of the things you can do to relieve symptoms?

If you have anxiety you may experience stomach problems. With or without anxiety, when you are under stress you may experience a few stomach symptoms such as cramping, gas, or nausea, or you may experience full blown IBS–irritable bowel syndrome. IBS is the most common stomach stress problem and is found both in people suffering from anxiety disorders and in people suffering chronic stress, without an anxiety disorder.

IBS and Stress

If you have irritable bowel syndrome you experience alternating bouts of constipation and diarrhea, frequently accompanied by bloating and other digestive disturbances.

Although not a life-threatening problem, IBS makes life miserable for millions of people. Women are more likely to suffer from IBS than men are.

The exact causes of IBS are not clearly understood, but stress and anxiety play a definite role in the problem. Stress hormones and other chemicals are increased in the brain when you are under stress. These chemicals signal the intestines to either slow or increase the motility of the intestines; the muscle contractions of your intestines become either too hard, leading to cramping and diarrhea or not hard enough, leading to constipation.

In other words, stress can either slow the passage of waste matter in the intestines or increase it.

And IBS also causes inflammation of the intestines.

Research on the link between stress and this disorder has been wide-spread. Researchers call the link between emotional upsets and the intestines the brain-gut connection. The mechanisms of the brain-gut connection are not clearly understood.

IBS affects each individual differently. You may only experience the time-consuming misery of frequent bathroom trips or you might experience the full range of gas, cramping, and bloating.

Some foods may irritate your condition, but may not trigger it in another patient; for example, some people have trouble with milk products, but other IBS patients feel that milk soothes their stressed out digestive system.

Research has shown that allergies to common foods, including dairy products, wheat and eggs, may contribute to IBS in some people, but the studies are inconclusive, since the foods that bother one IBS sufferer do not trigger problems in another patient.

Treatment for Stress Stomach Problems

Biofeedback, relaxation therapy, and psychological counseling can help IBS patients and people suffering from chronic stress, as well as people with anxiety disorders. Chinese traditional medicine recommends the disciplined, gentle exercise system known as Tai Chi, along with centuries old herbal remedies. A popular remedy for IBS is the herbal mixture known as Tong Xie Yao Fang, which dates from the 1600’s.

Ayurvedic medicine recommends mediation, yoga, and herbal remedies for IBS. Other alternative treatments include artichoke leaf extract and turmeric extract.

Probiotics are perhaps the most promising and available treatment for IBS. During studies at University College Cork, Ireland the probiotic bifidobacterium infantis was shown to regulate bowel movements in a significant number of Irritable Bowel Syndrome patients over the course of eight-weeks of treatment. Patients also reported significantly less abdominal pain and discomfort.

Other kinds of probiotics can help regulate a stressed out digestive system. Probiotics are available as tablet supplements and in yogurt and other products. Probiotics are generally considered safe because your digestive system naturally contains several forms of probiotic bacteria. These bacteria help your immune system fight unfriendly bacteria.

Hope for Stress Stomach Problems

Alternative medicine offers hope for the control and even the cure of stress stomach problems. Naturally, anything you can to do to reduce stress in your life will also help your stressed stomach. Reducing your stress and your stress reactions will bring better health to all parts of your life.