The trapezius is a broad muscle that runs from the top of your neck to the middle of your back. It works with other back and shoulder muscles to perform various upper body movements, such as shrugging, pulling and pushing. This muscle often gets stiff from sitting too much, hunching over a desk or from daily stress. You can alleviate the tension by performing stretching exercises daily to prevent neck and shoulder pain.
Tissue Adhesion
Constant contraction of muscles causes the contractile proteins -- myosin and actin -- to stick to each other in the muscle fibers. This is caused by the constant nerve impulses that are sent to the muscles from the brain that tells the muscles to stay shortened. As a result, tight muscles also cause the surrounding connective tissues -- called fasciae -- to tighten as well, causing joint stiffness, tenderness and sometimes pain. Stretching reduces the amount of nerve signals sent to the muscles so that myosin and actin release their hold to relax the muscles. Physical therapist Chris Frederick, co-author of "Stretch to Win," recommends that you hold the stretch for at least 30 seconds.
Avoid Compensation
Tight trapezius can compensate your lifting techniques during exercise because of the overstimulation of the muscle from the nerve impulses. For example, when you perform a pulling exercise, such as a pull-up or row, people with tight trapezius have a tendency to hunch their shoulders first before engaging their back muscles or abdominal muscles to stabilize the body. Proper stretching allows your brain to fire the proper sequences to initiate muscle contraction in a certain movement pattern, according to physical therapist Gray Cook, author of "Movement." For example, depress your shoulders first and then pull your shoulder blades downward and together before stretching your neck sideways to stretch the trapezius. If you do not depress your shoulders first, you would automatically shrug when you tilt your head sideways.
Warm-up
Perform dynamic stretching, which is moving your muscles and joints in their full range of motion, helps you prepare for the upcoming exercise or activity. This method stimulates nerve activity and increase body temperature in your back muscles and shoulders, including your trapezius, according to Frederick.
Sample Stretch
Stand with your legs shoulder-width apart and hold both of your arms to your sides with your fingers pointing to the ground and your palms facing up. Depress your shoulders down and pull your shoulder blades together slightly. Tilt your head to your right side with your nose pointing forward. Tilt your chin toward your chest and look at your right foot. Hold this stretch for 30 seconds. Repeat this stretch twice on each side of your body.
References
- "Movement"; Gray Cook; 2010
- "Stretch to Win"; Ann and Chris Frederick; 2006
