no more turtle neck
3 Ways to Ease Stress, Release the Upper Back, and Feel Open and Mentally Reset
Spring is coming — a time for renewal, growth, and maybe even some spring cleaning, not just for our homes but for our minds and bodies, too. After a long winter here in Maine, many of us are feeling tired. We feel tension from hunching our shoulders against the cold and physically hiding our necks from the wind. I don’t know about you, but I’m ready for the crocuses to peek through the snow and show their resilient, beautiful faces to the sun. They remind me of the strength and grace we can cultivate in ourselves — the same strength that helps us shed the tension and stiffness winter leaves behind.
The fast pace of life often creates more stress and anxiety, leading to muscle tension, joint stiffness, and that all-too-familiar feeling of carrying the weight of the world on our shoulders. Add hormonal changes from menopause into the mix or the new knowledge that you have been diagnosed with osteoporosis, and it’s no wonder we feel out of balance. But the good news is that with some thoughtful self-care, we can release tension, improve posture, and reset both physically and mentally. Here’s how.
Easing Stress
Tapping into lifestyle medicine — the choices we make every day to support our well-being — is a powerful way to shift how we feel. It starts with simple but impactful habits. Habits that can affect symptoms associated with menopause and the calcium in our bones with osteoporosis.
Sleep: Prioritizing sleep is essential for stress management and physical health. A regular bedtime and a gentle pre-bed movement practice can help slow down the brain and relax the body. Yoga offers many wonderful options here: gentle hip and shoulder stretches followed by forward folds allow us to close our eyes, go inward, and connect with the breath.
Nutrition: What we eat directly impacts how we feel. Are we nourishing our bodies with whole foods and colorful plates that balance vegetables, starches, and proteins? I notice my joints and muscles feel looser and more responsive when I skip sugary foods for a few days. Keeping a food diary can help you track not only your eating habits but also how your body feels in response — so if you wake up feeling unusually stiff or achy, you can look back and make connections. Awareness and listening to our bodies are key.
Movement: One of the most effective ways to ease stress is through mindful movement. This might be a simple walk around the block, paying attention to what we see, hear, smell, feel, and taste. Or it could be a slow-moving yoga practice that helps us ground ourselves, release tension, and awaken our muscles to carry us through the day with ease.
If you’re curious, Body in Tune would love to collaborate with you to find your perfect movement practice — one that helps you sleep better, feel more flexible, and move through your day with freedom and ease.
Releasing the Upper Back
The “turtle neck” posture — where our shoulders creep up toward our ears and our upper back rounds forward — often comes with stiffness and aches in the neck, shoulders, and upper back. Also, this posture increases our likelihood of having balance issues and an increased risk for falls as we age which is a concern with osteoporosis. A consistent morning yoga practice is one of my favorite ways to address this because it gets blood flowing to my tissues and joints and primes my muscles for the day ahead.
A well-rounded yoga practice might include poses that expand the ribcage, draw the shoulder blades onto the back body, and stretch the neck to improve range of motion. It’s equally important to strengthen the core, glutes, and upper back muscles that support good posture and help us feel both grounded and open. When we open the chest and lift the heart area, research shows it can actually improve our mood and outlook — suggesting that by changing our posture, we can change how we feel, leaving us feeling confident, strong and agile.
If you’d like to explore a personalized yoga practice focused on increasing the mobility and flexibility of your upper back, shoulders, and neck, Body in Tune is here to help. Together, we can design a practice that leaves you feeling more open, energized, and confident both on and off the mat.
A Physical and Mental Reset
What brings you joy? Is it spending time with friends and family, curling up with a good book, or being in nature? Knowing the answers to these questions can help you hit your personal reset button. Some of us recharge by being social, while others need quiet time to ourselves. Understanding what nourishes your spirit is just as important as nourishing your body.
Practices like mindful movement, good sleep, balanced nutrition, and cultivating body awareness can help us release the sensation of carrying the world on our shoulders. Try this simple reset: Stand in mountain pose — feet together, arms by your sides, palms facing forward, shoulders gently drawing back, and chin lifting slightly off your chest. Take a few deep breaths here. Notice how you feel as you stand tall and lift your ribcage away from your pelvis. Stay for five to ten breaths, breathing into the side ribs. When you relax and let go of the pose, observe what shifts. This practice offers a window into how intentional movement, focus, and breath can shift both our mental and physical presence.
Consider this your invitation to start some spring cleaning for your body and mind. Take stock of your movement practices, sleep habits, and the way you nourish yourself. If there are changes you want to make, now’s the perfect time.
Body in Tune, LLC was born from the belief that quality of life matters — and that balance, both physical and mental, is key to feeling our best.
I would love the opportunity to support you on your journey toward greater strength, mobility, and well-being. Whether your goals include playing with your grandchildren, taking that long-dreamed-of vacation, or simply enjoying a walk with friends, I’m here to help you feel confident and capable in your body every step of the way.
We will
talk about what is going on
where you want to go
what might be getting in the way
AND make a plan to get you there.
