Reference; https://mbp-japan.com/jijico/articles/32376/
Modified and translated by CFJA
Are There Ways to Relieve Katakori (Shoulder Stiffness)?
Katakori is caused primarily by muscle stiffness. Muscular contraction occurs in two forms: dynamic contraction and static contraction.
- Dynamic contraction refers to movements involving muscle length changes, such as isotonic and isokinetic contractions, typical in sports.
- Static contraction refers to muscle activation without movement, such as isometric exercise, common during tasks like computer work or reading where a forward-leaning posture is maintained for extended periods.
With dynamic contraction, muscle fatigue may lead to temporary soreness, but this typically resolves within 2–3 days and is not classified as katakori.
By contrast, static contractions—like those used to hold up the head during desk work—can cause sustained tension. Over time, muscles lose the ability to maintain contraction, leading to the sensation of katakori. Mental fatigue and shallow breathing further worsen muscular strain.
Table of Contents
Muscles Involved in Katakori
Katakori primarily involves the joints and muscles related to neck, shoulder, and scapular movement, including:
- Trapezius
- Levator scapulae
- Rhomboid major and minor
- Supraspinatus
- Deltoid
- The trapezius supports posture and head positioning, and plays a role in scapular movement.
- The levator scapulae and rhomboids help move the scapula.
- The supraspinatus and deltoid muscles are involved in arm movement.
When these muscles lose flexibility, shoulder stiffness becomes more apparent.
How to Relieve Katakori from Physical Fatigue
To relieve shoulder stiffness caused by physical fatigue, movement of the neck, shoulders, and scapula is essential.
The ideal solution is engaging in whole-body exercise once a week for 60–90 minutes, enough to work up a sweat. Building a body that doesn’t fatigue easily is the best prevention.
Also, sleeping for 7.5 to 8 hours each night is important.
A Simple Exercise for Beginners:
If you’re not used to exercising, try shoulder elevation:
- Sit in seiza with hands touching the floor in front of you,
or sit on a chair with hands hanging loosely at your sides. - Lift your chest, look forward, and straighten your back.
- Inhale deeply and raise both shoulders as high as possible.
- Exhale and let the shoulders drop naturally.
- Repeat three times.
The key is good posture and proper breathing. Just three repetitions are sufficient, and you can do them anytime, anywhere. The goal is to relieve tension and improve circulation—don’t overdo it, as excessive movement may worsen katakori.
How to Relieve Katakori from Mental Fatigue
When katakori is caused by mental stress, the key is to pause mental activity.
At the first sign of shoulder stiffness, close your eyes and take three deep breaths.
Even this simple act can significantly reduce tension and can be done anytime, anywhere.
If deep breathing doesn’t help, it may indicate increased cranial pressure. In such cases, try this eye pressure technique:
- Sit upright and close your eyes.
- Place the tips of your index, middle, and ring fingers on your closed eyelids.
- As you exhale, gently press your eyes inward.
- As you inhale, gently release the pressure.
- Repeat three times.
Apply gentle pressure for 2–3 seconds. If you feel sharp pain, it may indicate high intraocular pressure, so use lighter pressure as needed. This method helps reduce cranial pressure and improve circulation. Avoid overdoing it, as excessive pressure may damage the eyes.
If Relief Doesn’t Come
If the above methods don’t relieve your shoulder stiffness, your overall circulation may be low, or other underlying medical conditions may be present.
In that case, try squats (knee bending exercises) to stimulate circulation:
- Stand with feet shoulder-width apart.
- Turn toes outward slightly in an inverted “V” shape.
- Place both hands in front of your chest.
- Exhale and slowly lower your hips as far as comfortable.
- Inhale and slowly return to standing—avoid bouncing.
- Repeat three times.
Again, do not overdo it, as excessive squatting may strain the knee joints.
If none of these approaches relieve your katakori, it may be a sign of an underlying health issue. In such cases, we recommend having regular medical checkups to rule out deeper conditions.