Easing Shoulder Tension
I would like the thank Dr. Haifa AlSanousi for asking me to write this article. Although she was not specific on any aspect of acupressure, I thought that an article on shoulder tension and ways of releasing that tension would be appropriate. Thank you, this one is for you, Dr. AlSanousi.
Stress manifests itself as tension in the neck and shoulders first and affects every part of our bodies. As the world continues to move at an ever faster pace it becomes more and more difficult to adapt and move with the changes and this causes a lot of stress for most of us. While we can sometimes get relief from stress by taking time out from the world, this is not always practical or possible. For these times we need to have some tools to help us out in our struggle to let go of stress and tension. Acupressure can be of great help in this release.
Following are a few points that, when held for a few minutes at a time, will reduce the tension in your shoulders and neck. Hold these points with enough pressure to feel the tension but not with so much pressure to cause pain. Remember the idea is to let go of some of the pain and tension we are experiencing, so please don't add to it. Breathing is always helpful to release tension. So while you are holding the points remember to breathe in a long slow and deep manner. You can also visualize a warm golden light coming in with the breath. Breathe this warm golden light deeply into the points you are holding and let the light melt the tension there. When you exhale visualize the tension leaving your body like smoke being blown away by a warm gentle breeze.
TW 15 (TIAN LIAO) Heavenly Bone
Location: On the shoulders, midway between the spine and the shoulder joint just above the shoulder blade.
Benefits: Relieves muscular tension, stiff necks and shoulder pain.
GB 21 (JIAN JING) Shoulder Well
Caution: Pregnant women should press lightly on this point.
Location: Midway between the spine and the tip of the clavicle. On the muscle at the highest point of the shoulder, one to two inches from the side of the neck.
Benefits: Relieves shoulder tension, nervousness, irritability and fatigue.
LI 14 (BEI NAU) Outer Arm Bone
Location: On the outer surface of the upper arm one third of the way down from the top of the shoulder. In the depression at the insertion of the Deltoid muscle. Feel for a wiry band of muscles by rubbing the fingers over the bone of the outer arm.
Benefits: Relieves aching in the arms, shoulder tension and stiff necks.
GB 20 (FENG CHI) Wind Pond
Location: Below the base of the skull in the hollow between the two large vertical neck muscles (the lateral edge of the Trapezius muscle).
Benefit: Relieves arthritis in the shoulders and neck, headaches and stiff neck.
Find a quiet place to sit comfortably while you hold the following acu-point combinations.
Beat the Shoulders Gently:
Make a loose fist with your right hand, keeping your wrist loose. Use the fist to pat your left shoulder gently tapping the side of your neck, across your chest, and back to the shoulder. Switch sides and work on your other shoulder. Spend more time and attention on the side that feels tightest.
Hook into TW 15:
Curve your fingers on both hands and place them over the tops of your shoulders, your right hand on your right shoulder your left hand on your left shoulder. Feel for a marble of tension directly above the shoulder blade. Press the tightest spot on your shoulders with your index, middle and ring fingers. Allow the weight of your arms to relax forward with your fingers hooked onto the shoulder tension. Breathe deeply as you hold this point for one minute.
Hold GB 21 with LI 14:
Place your right index, middle and ring fingertips on the top of your left shoulder (GB 21) and your left fingertips on the outside of your right upper arm (LI 14) and press both points. This is a powerful combination for relieving chronic shoulder tension. Hold these powerful points for one minute as you take long deep breaths. Gradually press deeper into the shoulder muscle as it softens and relaxes. Then switch sides and hold for another minute as you continue to breathe deeply.
Press GB 20:
Place your thumbs underneath the base of your skull in the indentations that lie two to three inches apart. Slowly tilt your head back as you gradually press up and under the skull with your eyes closed. Take long, deep breaths as you direct the pressure firmly up under the skull and inward. Take long, slow, deep breaths as you hold this point for one minute or until you feel a pressure.
Shoulder Grasp and Pull:
Curve the fingers of your right hand over your left shoulder hooking them into the tight (trapezius) muscle. Inhale as you gradually apply firm pressure with your fingers; hold for a few seconds and exhale while slowly raking your fingers up and over your shoulder firmly stretching the muscle. Then let your right hand fall back into your lap. Next, work on your right shoulder. Using your left hand hook your fingers firmly into the muscle on the top of your right shoulder and repeat the movements. Inhale deeply as you apply firm steady pressure with your fingers. Hold and exhale slowly while raking your fingers over your shoulder giving a nice firm stretch to that muscle. Let your left hand float into your lap. Breathe deeply as you relax.
Acu-Yoga Exercise for Releasing Shoulder Tension:
In the following exercise your body will be positioned so that your weight presses the muscles and points on your shoulders to relieve the tension there. This posture is most effective when you concentrate on breathing deeply. It is good for relieving shoulder tension, frustration and irritability. 1. Lie on your back. 2. Bend your knees so that the soles of your feet are flat on the floor. 3. Put your arms above your head on the floor and relax them. 4. Inhale and arch the pelvis up; hold for several seconds. 5. Exhale as you slowly come down. Continue to inhale as you move up and exhale as you move down for one minute. 6. Relax on your back with your hands by your sides and your eyes closed for a few minutes and continue to breathe deeply.
I would like to refer the reader to the wonderful book Acupressure's Potent Points written by Michael Reed Gach. I also wish to acknowledge all of my teachers and all the great authors who have helped me gain some understanding of acupressure and healing. I especially want to thank all the people who have requested my help over the years. Without you I would never have come to appreciate the beauty and power of acupressure as a tool for healing. Namaste.
Paul Rouleau
Acupressirist