The BEST Way to Release Neck & Shoulder Knots
Must-do Move For Healthy Shoulders
In Tuesday’s issue, we talked about preventing sarcopenia—the gradual muscle loss that can naturally happen as we age—and why building upper body strength is so important for women in midlife. 💪
But building muscle is only part of the equation.
As you work to strengthen your arms, shoulders, and back, it’s just as important to make sure your joints and soft tissues stay healthy and mobile.
Think of it this way:
👉 Strength gives your body power, but mobility allows that strength to move freely and safely.
The two—strength and mobility—go hand in hand.
JUST ONE THING
Strength + mobility are the Dynamic Duo for women in midlife.
Without mobility, even strong muscles can be stiff, tense and uncomfortable—especially around the neck and shoulders.
Your JUST ONE THING for a Healthy Upper Body
Prioritize Mobility
The muscles around the shoulder joint and neck are incredibly sensitive.
They can tighten easily, hold stress, and cramp when they’re overworked or under-recovered.
Add in the reality of daily life…
Long hours at a computer, driving, carrying bags, and daily stress…
And it’s easy for tension in the neck and shoulders to build.
Over time, that tension can turn into the nagging aches and pains that so many of us experience.
👉 Spend a few minutes every day releasing tension around your shoulders and neck, especially after your upper body workouts.
Stretching definitely helps, but using certain self-massage techniques can be very beneficial for releasing tension and improving mobility here.
Check out how I use some simple tools from Rollga for self-massage.
Shoulder & Neck Self-Massage
- Neck/Skull Massage with the Peanut (10+ nods) - Position the peanut right at the base of your skull, then nod your head up and down to gently massage the area
- Neck/Upper Trap Massage with the Activator (30-60 sec) - Use the “knuckles” on the Activator ball to gently press into your neck muscles that run from under your jaw to the top of your collarbone
- Shoulder Blade Massage with the Activator (30-60 sec) - Position the Activator ball behind your back against a wall, then gently press into it along all of the edges of your shoulder blades
Extra Tip: With productive soft tissue release, you should feel the pressure, but it shouldn’t be “painful”. If you’re able to take smooth, deep breaths while massaging your tissues—that’s just right. If you find yourself holding your breath, the pressure is too intense and you need to ease off a bit.
Did You Know...
- Using a tool like the Rollga Activator to do tissue massage before neck & shoulder mobility exercises can boost your flexibility by as much as 22%!
- You can also get instant relief from shoulder and neck tension by doing shoulder circles. Just “shrug” your shoulders in a big, circular motion.
- Even if you tend to be hyper-mobile, you should still do slow, active “mobility” work along with your strength training. This will help teach your joints how to be stronger and more stable through their ranges of motion, rather than just flexible.
Until next week... Be strong💪
