Listening to the Body: Understanding Tension Through Somatic Bodywork—Part 3

An educational series from Exalted Grace on how the body stores tension and how my style of therapeutic bodywork helps release it.

Many people experience recurring muscle tension, posture discomfort, or stress in the body without fully understanding why it happens. This series explores how the nervous system, breathing patterns, posture, and connective tissue all interact to shape the way our bodies hold and release tension. Each article offers a deeper look into what’s happening during my therapeutic bodywork sessions and how learning to listen to the body can support long-term balance and relief.

Part 3– 5 Common Body Tension Patterns I See in My Clients

(and what they often reveal about how the body adapts to daily life)

One of the most interesting things about working with the body over many years is noticing how predictable tension patterns can be.

People often come in describing their pain as random:

“My shoulders are always tight.”

“My lower back goes out.”

“I constantly get tension headaches.”

But when we look at the body as a whole system, those symptoms are rarely random. Most tension patterns develop gradually as the body adapts to posture, breathing habits, work environments, and stress responses.

Over time, the nervous system learns certain muscular strategies to help stabilize the body. These strategies can become so familiar that they begin to feel normal—even when they are creating discomfort.

Below are five patterns I see frequently in clients.

You may recognize one or two in your own body.

1. The “Shoulder Armor” Pattern

This pattern is extremely common in people who carry a lot of responsibility.

What it looks like

• shoulders slightly lifted toward the ears

• tight upper trapezius muscles

• stiffness between the shoulder blades

• limited rib cage movement

Many people with this pattern say their shoulders feel tight all the time, even when they’re not consciously stressed. Often the body has simply learned to hold the shoulders slightly elevated as part of its stabilization strategy. When this pattern releases during bodywork, clients often say their shoulders feel like they dropped several inches.

2. The “Forward Head / Thinking Posture”

People who spend long hours focusing on screens, reading, or detailed work often develop tension around the base of the skull and neck.

What it looks like

• head slightly forward of the shoulders

• tight suboccipital muscles

• neck stiffness

• frequent tension headaches

The muscles at the base of the skull help orient the head and eyes in space. When we spend long periods concentrating or looking forward at screens, these muscles can become chronically overactive. Releasing this area often produces a surprising sense of mental quiet and relief.

3. The “Collapsed Breathing Pattern”

This pattern often develops gradually when the body spends long periods sitting or under stress.

What it looks like

• slightly collapsed chest

• shoulders rounding forward

• shallow upper-chest breathing

• restricted rib movement

When breathing becomes shallow, many neck and shoulder muscles begin assisting with respiration. Over time this can contribute to chronic tightness in the upper body. When the diaphragm and rib cage begin moving more freely again, clients often take large spontaneous breaths during sessions.

4. The “Twisted Body” Compensation Pattern

Many people unknowingly develop subtle rotational patterns through daily habits.

These can arise from things like:

• always carrying a bag on one side

• repetitive sports movements

• old injuries

• uneven standing posture

What it looks like

• one shoulder slightly forward

• uneven hip tension

• asymmetrical rib movement

• one side of the back tighter than the other

Instead of functioning symmetrically, the body begins stabilizing itself through a gentle twist. When this pattern releases, people often describe feeling more balanced or centered.

5. The “Guarded Hip” Pattern

The hips and pelvis often hold long-term protective tension.

What it looks like

• tight glutes

• limited hip rotation

• stiffness around the sacrum

• occasional lower back discomfort

The pelvis plays a major role in stabilizing the body during movement and stress responses. When the nervous system senses instability or long-term strain, it may increase tension in these muscles to protect the area. When this pattern releases, people often report feeling more grounded and mobile.

The Body Works as a Whole System

One of the most important things to understand is that these patterns rarely exist in isolation.

For example:

• A collapsed breathing pattern may contribute to neck tension.

• Hip stiffness may influence the lower back.

• Shoulder tension may be connected to rib cage restriction.

During a therapeutic session, the goal is not simply to chase the tight spot but to work with the larger pattern the body has learned to hold. When the body begins releasing that pattern, changes often appear in multiple areas at once.

Learning to Listen to the Body

Many people spend most of their day focused outward—on work, responsibilities, and constant stimulation. Massage therapy creates an opportunity to turn attention inward and reconnect with the body’s signals. Once people become more aware of how tension patterns show up in their own posture and breathing, they often begin recognizing them earlier in daily life. This awareness is one of the most powerful tools for helping the body maintain balance between sessions.

Curious Which Pattern Your Body Holds?

Every person’s body tells a slightly different story. If you’re curious about the tension patterns showing up in your own posture, breathing, and movement, experiencing this work firsthand can be incredibly helpful.

You can view available appointment times here →

In the next article in this series, we’ll explore why silence during a massage session can sometimes help the nervous system relax more deeply, and how quiet therapeutic space allows the body to release tension in ways that conversation often interrupts.