2 Stretches to Relieve Upper Body Stress
Stretches
2 Stretches To Release Upper Body Stress
A simple stretch to help you release upper body stress
Feeling like the weight of the world is on your shoulders? That’s probably because you may be carrying your problems, your experiences, and concerns for others in your upper body.
It is not uncommon for individuals experiencing stress to have somatic symptoms in their shoulders, neck, and forehead regions.
Scalene Stretch
Here is a stretch that can target your upper body, arms, shoulders, and neck area. I have found this stretch to be helpful to me and many of my clients.
You can choose to hold this stretch for an extended period, but I often recommend holding the stretch for at least 30 seconds. This stretch can is so easy it can be done anywhere, at any time.
While doing this stretch pay close attention to where you feel the tension in your body or where you may feel comfortable.
While doing this stretch, check in with your body:
Where do I feel this stretch the most?
Is there tightness or release in my neck, shoulders, or arms?
Have I noticed this tension before?
Does this tension appear during certain times or activities?
Doing this brings awareness to where your body stores stress and helps identify overworked areas. Many people report not just physical relief—but emotional lightness too.
Steps to Perform the Scalene Stretch:
Position 1
Stand tall with arms relaxed. Gently tilt your head to one side and lift your chin slightly toward the ceiling.
Hold this stretch.
Position 2
Maintain the head position.
Now, flex the opposite hand at the wrist.
Hold again.
Position 3
Relax your arm and bring your head back to center.
Step 4.
Repeat on the other side.
💡 Tip: Don’t overextend yourself. Gentle movements are powerful.
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Relaxing the Jaw
Now let’s focus on the jaw area. Many of us carry stress in our jaw region. Not sure if this fits you let’s take a quick test.
Focus on your inner mouth. Is your tongue touching the upper palate of your mouth? If so, you may be holding stress in that area. Here’s a quick tip to relax the jaw.
Jaw Relaxation Technique:
Bring awareness to your tongue’s current location.
Intentionally lower your tongue toward the bottom of your mouth.
Hold it there for 20–30 seconds.
Notice how your jaw, cheeks, and even forehead begin to soften. These micro-movements can have macro-results when done mindfully.
Both of these stretches are beneficial to the body and mind. Plus, it doesn’t take much time to practice these techniques.
Mind-Body Healing
These stretches are simple, quick, and effective—but they’re just the beginning.
🌱 Ready to go deeper?
Start your journey toward holistic healing with these free and supportive tools:
👇🏾
Grab my Journal Prompt to Begin Inner Work
Reflective writing prompts to help you explore the emotional roots of your tension.
Book a session with me
If you're navigating anxiety, trauma, or chronic stress and want a compassionate, holistic therapeutic approach, contact me today.
Let’s Connect
💖 Join my private Facebook community: The Wellness Solution: Mind. Body. Home.
A supportive space for women using holistic practices to heal and thrive.
📺 Subscribe to my YouTube channel for more practices and inspiration.
📝 And don’t forget to subscribe to the Chat Trap Blog for ongoing mind-body wellness tips.
What stretches do you find to be helpful for your upper body? I’d love to read them in the comments below.
Written by: Reynelda Jones, LMSW-C CAADC, ADS, CIMHP
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