Sometimes as I’m walking down the street, or sitting at my desk I”ll suddenly become aware of my shoulders hiked up by ears. The muscles that elevate the shoulders (rather the shoulder blades) are the upper Trapezius, the Levator Scapula and the Serratus Anterior. The upper Trapezius being the largest muscle of that group is considered the main culprit. Our bodies tend to tense up as we get stressed, as we pent up emotions or just out of habit. Many of us hold this tension in our neck and shoulders, it is a little instinctual. Constantly elevating the shoulders causes the muscle to become tense and short which is why a good shoulder rub can feel so good!
To relieve some of the tension in the upper trapezius, take both hands and grab hold of the fleshy muscle on top of your shoulders and pull them forward. For an added stretch tilt your chin up and let your fingertips gently massage the muscles. You can also sit up tall, pull your shoulders down and back slightly then drop your head forward letting the weight of the head stretch and lengthen the upper trapezius, which attaches at the base of your skull.
The best thing to do when you realize you hold tension there is to become aware of it. Notice when your shoulders are up and consciously bring them back to neutral. Roll your shoulders back opening up the chest and gently pull the scapula down using your lower trapezius and your Latissimus Dorsi (these are the largest muscles of your back, the traps and lats). You should automatically feel a little taller and maybe even a bit more confident! Take a deep inhale without letting your shoulders ride up and a long exhale imagining the tightness of the shoulders melting away.