Why you feel jaw, neck & shoulder tension after upper body workouts
Why upper body tension shows up in training, how posture plays into it, and simple tweaks to build strength without pain
When you force a body that is already in extension, already in a stress state, into more extension, you do not get strength. You get more tension, more guarding, and more pain.
But the fitness world tells us the opposite. It says that if you keep lifting, keep pushing, and keep building strength, the pain will eventually go away. Only it does not because you cannot heal a body by overriding its signals.
All three postures below involve extension, even the last one, which has an obvious flexion in the upper body, still shows strong extension in the lower body.
Extension is stress.
Being stuck in extension means you are unable to relax.
And if you're too much in extension, then doing exercises that push you further into that pattern, like back rows, deadlifts, swings, shoulder presses, or even chest presses, can trigger even more tension.
That's why for so many people, yoga doesn't feel restorative.
That's why weight-bearing exercises on the hands don't feel comfortable.
And why you might feel off or even in pain after movements that are supposed to help you feel strong.
After my car accident, I had so much difficulty regaining my strength in my upper body, because basically all upper body exercises caused tension in my neck, shoulders, the space between my shoulder blades and underneath them. The pain was so uncomfortable that for a while, I gave up training my upper body altogether.
Until I learn this:
You can't gain strength by reinforcing the same posture that created the tension.
So I started changing the positioning to encourage the other spectrum, which is flexion. I know flexion has been demonized in the fitness world, but…
For a body stuck in extension, flexion can be the medicine.
Think of your posture as a coil. If the coil stays in either flexion or extension for an extended period of time, it will lose its springiness and become stuck.
In this video, I share a few simple shifts you can make in your positioning to reduce tension and build strength in a way your body can actually sustain.
👁️ What your body has been trying to tell you?
If you want to go deeper and explore your body’s story, take this quiz to see what patterns show up for you!
The way we hold ourselves matters. Not just because of how it looks. But because it shapes how we live, how we relate, and what we’re capable of imagining. Let your body speak. Let it interrupt the collective war and offer you a new way of being entirely.
Client’s Unconditioning ↓
If you feel called to re-pattern your body, regulate your nervous system, and reclaim your power, I invite you to book The Alignment Diagnostic call with me: https://tidycal.com/hedishah/the-alignment-diagnostic
During this session, we’ll assess your body’s current state, uncover hidden imbalances, and create a personalized movement plan to help you shift from tension into alignment.
Offerings↓ ↓
“Uncondition Your Posture to Reclaim Your Power”
September 22 . Monday . 6 pm GMT
Let’s unlearn the myths and reclaim a posture that actually works for you!
In this free class in my collaboration with CreativeMornings, you’ll learn how to:
Let go of unnecessary tension and discover true support
Activate deep postural muscles without clenching or bracing
Use your breath to restore energy and presence
Move in a way that feels strong, grounded, and natural
Prepration:
- Wear comfortable clothes.
- Go barefoot.
- Have a chair nearby, ideally one without wheels and with a firm seat.
Duration: 60 mins
Where: Zoom
Cost: Free
꩜ Monthly Reset
September 24 . Wednesday . 3 pm GMT
These sessions are designed to release the stress you have been carrying, reconnect with your body’s wisdom, and step into the new month with clarity and intention. In the final week of each month, we will come together for:
Nonlinear movement to shake off tension and emotional residue
Guided reflection to integrate what the month brought
Intentional planning to meet the next cycle grounded and resourced
This is about returning to your center, unconditioning yourself from systems built to keep you small, and living a sovereign life. Come as you are.
Leave lighter, clearer, and more connected.
Prepration:
- Wear comfy clothes
- Have plenty of space to move around
- Bring a pen and paper
Duration: 45-60 mins
Where: Insight Timer
Cost: Free or donation-based
Thank you for joining me on the path of unconditioning,
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Hedi Shah
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👁️ Bodyworker & Mindfulness Teacher
🌊 Teaching change makers to uncondition their bodies, nervous systems, and voices from systems built to keep them small so they can move, speak, and live with sovereign power.
📲 Website | Youtube | LinkedIn | Insight Timer