The Left Shoulder Trap: Why Fretting Creates Tension (And How to Undo It in 3 Minutes)
Your shoulder's been holding more than the melody.
Has your shoulder been trying to get your attention? Is it getting ready to go full strike but you keep putting off sitting down at the negotiating table.
If you've been playing guitar for any length of time, especially as you've gotten older, you've probably felt it. That creeping tightness in your left shoulder. Maybe it starts as a little knot between your shoulder blade and spine.
Maybe it climbs up into your neck by the end of a practice session. Maybe your shoulders been trying to get your attention and is ready to go full strike but you keep putting off sitting down at the negotiating table.
And you think, well, that's just part of playing, right?
Well, no it isn't really.
Here's what's usually happening: your fretting hand isn't just pressing strings. It's pulling your entire shoulder forward, inward, and down and sometimes for hours at a time.
And your body's been compensating for that pattern so long, you don't even notice it anymore. Until you do.
This post is going to show you why your left shoulder gets tight, what's actually happening in your body when you fret, and a simple 3-minute reset you can do before and after playing.
Not to "fix" anything , because the goal of this post is not to diagnose or treat you, but to help you understand the pattern and give your shoulder a chance to breathe again.
Why Your Fretting Hand Hijacks Your Shoulder
Let's talk about what happens when you play.
Your left hand reaches toward the fretboard. Your fingers curl. Your thumb anchors behind the neck. And without even realizing it, your shoulder rolls forward to give your hand more reach. Your chest collapses slightly. Your upper back rounds. Your neck cranes forward to see what you're doing.
You're not doing anything wrong , you're just responding to the physical demand of the instrument.
But here's the thing: that position? It's the exact opposite of where your shoulder wants to live.
Your shoulder joint is happiest when it sits back and down, when your shoulder blade glides smoothly across your rib cage, when there's space between your collarbone and your ear.
But fretting pulls everything forward and up. And the longer you play, the more that pattern embeds itself into your nervous system.
I worked with so many guitarists over the years who came in with shoulder tension, and when we'd actually look at their playing position, it was always the same story.
The shoulder wasn't the problem, it was the messenger. It was doing its job, compensating for a pattern that had been going on so long, the body forgot there was any other way.
So when that shoulder aches or feels tight or starts radiating tension up into your neck, it's not betraying you. It's communicating.
It's saying, hey, we've been holding this position for a decade now and we're tired.
The Three-Minute Shoulder Reset (Before and After Playing)
Alright, here's what you can do. This isn't therapy or treatment — it's just movement. It's giving your shoulder a chance to remember what neutral feels like before you ask it to do the work of fretting again.
You can do this standing or sitting. I prefer standing, but do what feels right for you.
1. The Shoulder Blade Glide (60 seconds)
Stand with your arms at your sides. Take a breath. Now, without moving your arms, try to slide your shoulder blades down your back ( like you're tucking them into your back pockets). Not aggressively. Just gently encouraging them to drop.
Hold that for a breath. Then let them release.
Do that five or six times. Slow. Deliberate. You're not forcing anything, you're just reminding your body that your shoulders can live somewhere other than up by your ears.
2. The Doorway Stretch (90 seconds)
Find a doorway. Place your left forearm against the doorframe: elbow at about shoulder height, forearm vertical.
Step your left foot forward slightly and let your chest rotate gently away from the doorframe.
You should feel a stretch across your chest and the front of your shoulder. Not a deep, aggressive pull just a gentle opening. Breathe into it. Let your shoulder relax back.
Hold for 30 seconds. Then switch sides and do your right shoulder for 30 seconds. Then back to the left for another 30.
This opens up the front of your shoulder and chest the exact area that collapses when you fret.
3. The Arm Circle Reset (30 seconds)
Drop your arms. Roll your shoulders back and down one more time. Now make slow, controlled circles with your left arm — forward five times, then backward five times.
Big circles. Let your shoulder blade move. Let your whole shoulder girdle participate in the movement. You're not just moving your arm — you're moving the entire system.
Finish by letting both arms hang. Take a breath. Notice how your left shoulder feels compared to when you started.
What This Actually Does
I'm not going to tell you this will "fix" your shoulder or "cure" your tension. I don't know your body, and I'm not treating you.
But here's what many guitarists notice when they start doing this regularly:
The tightness eases off a bit. Not always immediately, but over time. The shoulder starts to feel less like it's carrying the weight of the world and more like it's just… a shoulder.
Doing its job without the constant background noise of strain.
And here's the thing: when your shoulder has more freedom, your whole playing changes. Your hand doesn't have to work as hard because it's not fighting against a locked-up shoulder.
Your neck doesn't ache as much because it's not compensating for a forward-rolled shoulder. Your breathing improves because your chest isn't collapsed.
It's all connected, you know? Your tight shoulder isn't separate from the music you're trying to make. It's part of the whole system. And when you give that system a little space to reset, everything shifts.
Make It a Ritual, Not a Chore
Look, I get it. You just want to pick up the guitar and play. You don't want to do a whole routine before and after. But here's the thing this is three minutes. Three minutes before you play to wake your shoulder up. Three minutes after to let it release.
That's six minutes total.
And I promise you, those six minutes will give you back hours of more comfortable playing. Not because this is some miracle technique, but because your body responds when you actually listen to it.
When you give it a chance to move in ways it wasn't designed to move all day, it starts to trust you again.
So make it part of your practice. Not as a chore, but as a way of saying to your body, I see you. I know you've been working. Let me help.
Your Invitation
If you're reading this and thinking, yeah, I need more than just a three minute shoulder reset: I need to understand the whole picture of how my body and my playing connect then I've got something for you.
And if you've got questions or you've been dealing with shoulder tension for years and you're not sure where to start, I also have a book on how you can identify and implement the Release-Reset-Rebuild™ framework to your uniques situatuon. read more here: Keep Playing
F.P. O’Connor
F.P. O'Connor is a Musician and Movement Specialist whose work is informed by extensive training in Manual Osteopathy, Psychology, and Strength Coaching.
He is the founder of Gentle Octaves, helping adult players develop practical, science-based systems for ease, control, and long-term playing confidence.
FAQ
Q: Will this routine help if I’ve had shoulder tension for years?
It can help improve ease and movement over time, especially when tension is linked to posture, habit, or overuse. This is just a quick 3 min reset though to develop the habit.
Many guitarists with long-standing shoulder tension find that regular, gentle reset work reduces baseline tightness and makes playing feel less effortful. I have a complete routine I use for shoulder movement patterns that are causing challenges in Keep Playing
That said, persistent or worsening discomfort is a signal to get proper assessment so you understand what’s driving it.
Q: How often should I do this shoulder reset?
Ideally before every practice session; adding it afterward can further reduce carry-over tension.
A quick reset before playing helps the shoulder move more freely and reduces compensation. If time allows, repeating it after practice helps prevent tension from settling in. Even once a day is enough to notice a difference.
Q: Can I do this if I have arthritis in my shoulder?
Many people with age-related joint changes tolerate gentle, controlled movements well.
This routine uses slow, comfortable-range movements rather than aggressive stretching. Many players with arthritis find that light mobility helps stiffness but you should stay well within comfort and stop if symptoms increase. If you’re unsure, check with your healthcare provide
Sources & Further Reading
Correlations between body postures and musculoskeletal pain in guitar players Portnoy S, Cohen S, Ratzon NZ (2022) Correlations between body postures and musculoskeletal pain in guitar players. PLOS ONE 17(1): e0262207.https://doi.org/10.1371/journal.pone.0262207
Habibi, A., Roshani, S., Ghani Zadeh Hesar, N., & Sadeghi, M. (2023). The Effect of Eight Weeks of Corrective Exercises on Neck Pain, Forward Head, and Rounded Shoulder Posture of Guitarists. Journal for Research in Sport Rehabilitation, 11(21), 141-153.
Rigg, J. L., Marrinan, R., & Thomas, M. A. (2003). Playing-related injury in guitarists playing popular music. Medical Problems of Performing Artists, 18(4), 150-152. https://doi.org/10.21091/mppa.2003.4026
Storm S. A. (2006). Assessing the instrumentalist interface: modifications, ergonomics and maintenance of play. Physical medicine and rehabilitation clinics of North America, 17(4), 893–903. https://doi.org/10.1016/j.pmr.2006.08.003
