The trapezius muscle is a large muscle group that starts at the base of the skull, spreads over the top of the shoulders and ends at the lowest thoracic vertebra, in the region of your mid-back. It is shaped as an inverted triangle. This is the muscle that is often referred to when speaking of the "Vulcan grip." This is a common area of overuse and is where many people carry their stress, creating a great deal of muscular tension and discomfort. Stretching and trigger point exercise can help to reduce the tightness and relax your trapezius musculature.
Active Stretch
Active stretches are an effective way to reduce muscle tension in the trapezius. To avoid neck strain, it is important that these exercises are done while you are looking straight ahead. Holding onto the edge of your chair with one hand, or placing that hand behind your back, tilt your head away, stretching toward your opposite shoulder. Repeat on the opposite side. Change the angle of the stretch by tilting the head forward while in the side tilt position. These stretches should be held for at least 10 seconds to obtain the best results.
Resistance Exercise
To increase the benefit of a basic stretch, you can add resistance, creating a contract-and-relax stretching exercise. Begin by holding onto the edge of the chair, or with your hand behind your back as above. This helps to keep the shoulder from raising up which increases the stretch. Place your opposite hand over the top of your head above your ear, with your fingertips pointing toward your shoulder. Lean your head toward the shoulder away from your hand and stretch for 10 seconds. Gently push back toward your hand, creating a gentle contraction and hold for two to three seconds and then release and stretch a bit further. Use care not to overstretch or exert too much force as this can create neck strain.
Trigger Point Exercise
Your muscles contain different areas that are referred to as trigger points. These areas can be directly stimulated, creating a mechanical relaxation of the muscle tissue. This is more effective using an object other than your own fingers or thumb. You can have a partner work the trigger point, or use a tennis ball. Place the tennis ball on top of your shoulder near the neck, and push down creating pressure to this trigger point. Do this on both sides. The next pair of trigger points to work are between the shoulder blade and the spine. Lie on your back, with the tennis ball in this area. Use your body weight to apply the pressure. There are two more sets of trigger points on either side of the spine at the bottom end of the triangle creating the trapezius. Move the ball down the back, making sure to stay to the side of the spine itself. Trigger points are typically tender, so you may use pain as an indicator of proper location.
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