Do you spend all day working at a computer? Are you starting to feel the effects of poor posture? If so, it might be time to start stretching your trapezius muscles. The trapezius is a large muscle that spans from the base of your skull to the middle of your back. It is responsible for moving your shoulder blades and stabilizing your neck. When this muscle becomes tight, it can cause tension headaches, neck pain, and fatigue. In this blog post, we will discuss some simple stretches that can help relieve tension in the trapezius muscles.
- 1 What Is Trapezius?
- 2 Why Do You Need To Do Trapezius Stretches?
- 3 10 Best Trapezius Stretches
- 3.1 Seated Trapezius Stretch
- 3.2 Standing Trapezius Stretch
- 3.3 Doorway Trapezius Stretch
- 3.4 Wall Trapezius Stretch
- 3.5 Side-lying Trapezius Stretch
- 3.6 Chest And Trapezius Stretch
- 3.7 Foam Roller Trapezius Stretch
- 3.8 Cat-cow Stretch
- 3.9 Shoulder Roll Trapezius Stretch
- 3.10 Cobra Pose
- 3.11 What Causes Extremely Tight Trapezius Muscle?
- 4 How Would You Know If Your Trapezius Muscles Are Too Tight?
- 5 Conclusion
What Is Trapezius?
The trapezius is a large, triangular muscle that extends from the base of the skull to the middle of the back. It is responsible for moving, rotating, and stabilizing the shoulder girdle.
Often it gets strained because of poor posture or repetitive motions, leading to pain and discomfort. You need not worry, there are exercises to heal it on your own. There are a few simple stretches that can help alleviate the tension in your trapezius muscle.
But if the situation gets worse, please do not hesitate to see a doctor.
Why Do You Need To Do Trapezius Stretches?
Every muscle needs some kind of stretch to keep it healthy and to prevent it from getting injured. Trapezius is a large flat triangular muscle that covers the back of the neck and the upper part of the shoulders, and it is very important in stabilizing and moving the shoulder girdle. Since trapezius is used so often in our day-to-day activities, it can easily become tight and tender. That is why trapezius stretches are so important in keeping this muscle healthy and injury-free.
10 Best Trapezius Stretches
There are many different ways to do trapezius stretches, but some are more effective than others. Here are 10 of the best trapezius stretches that you can do to loosen up this muscle group. Let us also discuss them in detail:
Seated Trapezius Stretch
This is a great stretch for the trapezius muscle group and can be done while seated in a chair. Start by sitting up straight and then shrugging your shoulders. From there, reach your right hand behind your back and grab your left trapezius muscle. Gently pull on the muscle and stretch it for 30 seconds before repeating on the other side.
Standing Trapezius Stretch
This trapezius stretch can be done while standing up. Start by raising your arms straight out in front of you and then shrugging your shoulders. From there, reach your right hand behind your back and grab your left trapezius muscle. Gently pull on the muscle and stretch it for 30 seconds before repeating on the other side.
Doorway Trapezius Stretch
This stretch is similar to the standing trapezius stretch but is done in a doorway. Start by standing in a doorway with your arms out to the sides and your hands gripping the door frame. From there, lean forward and stretch your trapezius muscles. Hold this stretch for 30 seconds before repeating on the other side.
Wall Trapezius Stretch
This trapezius stretch can be done by using a wall for support. Start by standing with your back against a wall and your arms out to the sides. From there, raise your arms up overhead and then down behind your head. Gently stretch your trapezius muscles and hold this stretch for 30 seconds.
Side-lying Trapezius Stretch
This is a great stretch to do if you are looking to target the trapezius muscle group specifically. Start by lying on your right side with your right arm out to the side. From there, place your left hand on your right trapezius muscle and gently stretch it. Hold this stretch for 30 seconds before repeating on the other side.
Chest And Trapezius Stretch
This is a great stretch to do if you are looking to target both the chest and trapezius muscle groups. Start by lying on your back with your arms out to the sides. From there, reach your right arm up overhead and then down behind your head. Gently stretch your trapezius muscle and hold this stretch for 30 seconds. Repeat on the other side.
Foam Roller Trapezius Stretch
For this trapezius stretch, you can use a foam roller to target the trapezius muscles. Start by lying on your back with a foam roller placed beneath your trapezius muscle group. From there, roll the foam roller up and down your trapezius muscles, focusing on any tight spots.
This is a great stretch to do if you are looking to target both the trapezius and neck muscle groups. Start by getting on all fours with your hands and knees on the ground. From there, arch your back up towards the ceiling and then down towards the floor. Repeat this stretch for 30 seconds.
Shoulder Roll Trapezius Stretch
This trapezius stretch can be done while sitting or standing. Start by rolling your shoulders in a circular motion for 30 seconds and then switch directions. This should help to loosen up the trapezius muscle group.
This is a great stretch to do if you are looking to target both the trapezius and chest muscle groups. Start by lying face down on the ground with your feet flat on the ground and your hands placed next to your shoulders. From there, press up into a cobra pose and hold for 30 seconds. Repeat as needed.
What Causes Extremely Tight Trapezius Muscle?
There are a number of things that can cause the trapezius muscle to become extremely tight. Some of these reasons are:
- Poor posture – This is one of the most common causes of tightness in the trapezius muscle. If you have poor posture, it can put a lot of strain on the muscle and cause it to become tight.
- Carrying heavy objects – If you carry heavy objects often, this can also lead to tightness in the trapezius muscle.
- Repetitive motions – Repetitive motions, such as typing or using a mouse, can also cause the trapezius muscle to become tight.
- Stress – Stress can lead to muscle tension, which can in turn cause the trapezius muscle to become tight.
If you have extremely tight trapezius muscles, it is important to stretch and massage the muscle to release the tension. You can also try using a heating pad or taking a hot bath to help relax the muscle. If the tightness is severe, you may need to see a doctor or physical therapist for further treatment.
How Would You Know If Your Trapezius Muscles Are Too Tight?
If you have ever experienced pain in your neck or shoulders, it is likely that your trapezius muscles are too tight. These muscles are located in your upper back and run from the base of your skull to the middle of your back. When they become tight you know it when:
- You have pain in your neck or shoulders
- Your trapezius muscles have inflammation
- You have difficulty moving your neck or shoulders
In conclusion, trapezius stretches are an important part of keeping your shoulders healthy and mobile. Be sure to add them into your routine, whether you’re a beginner or a fitness enthusiast. And remember, if you have any pain or discomfort, stop the stretch and consult a doctor. happy stretching!
If the pain and discomfort stay for a long time, visit a doctor as soon as possible.
Physical Therapy help patients recover from pain. If you’re experiencing Back pain, Shoulder pain, Knee pain, Neck pain, Elbow pain, Hip pain, or Arthritis pain, a physical therapist at MantraCare can help: Book a physiotherapy session.