Stretching the Trapezius




How’s your neck feeling lately? Your back? Your posture?


Many of us are working or studying at home on the computer, Netflix bingeing and sitting around the house a lot. Those that head to the gym may need relief as well.


Trigger Point Trapezius pain or TTP is a common condition. One simple way to help relieve TTP pain is to apply heat or ice to the affected area and rest it.


Stretching at home:

Ear to shoulder-aka “Chicken Wing”

Grab your left wrist behind your back and make a wing on your right side.


Slowly and with ease, take your right ear toward your right shoulder.


It’s natural for your left shoulder to lift as you do this and that is why we hold the wrist gently.


If that happens, ease your head back toward center until you can relax your left shoulder back down.


Lift your right hand up and over your head, resting your hand on your left cheekbone. Do not pull on your head now, though.


Simply rest your hand there for just slightly more pressure. This very gently stretches your upper trapezius.


Breathe as you sit here for at least 30 seconds.


Gently release this side, and then grab your right wrist and make a wing on the left side.


Ease your left ear toward your left shoulder and complete the stretch on this side, breathing deeply through it.


Lift your left hand up and over your head, resting your hand on your right cheekbone. Do not pull on your head now, though.


Simply rest your hand there for just slightly more pressure. This very gently stretches your upper trapezius.

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When muscles are inflamed, they often form trigger points, which feel like knots. Trigger points can feel painful when pressure is applied.


Making changes in your posture will significantly decrease stress and tension in your upper trapezius.

• Placing a lumbar cushion or roll similar to this will encourage the spine to be upright. Use it whenever you sit in your desk or drive for a long period of time.

• Bring the computer monitor or tv up high so you are not looking down the whole time. If you have a laptop, use a docking station and use a wireless keyboard and mouse so you avoid any forward head posture.

• Avoid looking at your phone in bed. Besides the mechanical stress on your body, screen time before bed leads to decreased quality of sleep and may lead to insomnia.

RK Arts Studio

Charlottesville, VA 22902

hello@rkartsstudio.com

+1 (434) 260-1402

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