In the ideal state, your shoulders should be in line with your collarbone—not higher or pushed forward. You can easily check this by simply letting your shoulders "fall." You may realize you have them in a shrugged position too often.
Deep breathing can help reduce stress tension
Count 4 seconds in and 8 seconds out
Repeat for 10 breathes
DO SHOULDER SHRUGS
To prevent your traps from tightening, and to release tension from the traps, do shoulder shrugs regularly throughout the day.
Exaggerate the movement by pulling your shoulders all the way to your ears, holding them there for a few seconds, and then letting them fall to a relaxed position. You can also loosen your traps by rolling your shoulders in both directions.
Here's how to stretch tight traps, or those that may become tight after a long day of work or training:
Positioning: You can do this sitting or standing. Always have your hand on the shoulder you want to stretch to prevent it from moving up. The other hand should be on top of your head with your fingers pointing towards the back. Your neck should always remain inline with your back and the only body part that is moving is your head
Forward stretch: Gently pull your head forward with your chin toward your neck as if you were nodding. Hold this position for 10 to 15 seconds.
Side stretch: Gently pull your head to the side so your ear approaches the opposite shoulder. Switch sides. Hold this position for 10 to 15 seconds.
Diagonal stretch: Gently pull your head diagonally forward so your chin approaches the opposite shoulder. Hold this position for 10 to 15 seconds.
Repeat these stretches on the other side. Start with the forward stretch, but this time, your hand should be on the opposite shoulder. Go through these stretches 2 to 3 times in one sitting and repeat throughout the day.
MASSAGE BALL OR TENNIS BALL INTO MUSCLES
Use a massage ball or a tennis ball to roll over the muscles fr 30 secs
Repeat this action 3 times and repeat as often as needed
When you find a sore spot hold it for 10 secs