The trapezius muscle covers a large area of the back, neck and shoulders. Its main function is to move the scapula (shoulder blade) and help support your arms. If you spend a lot of time driving or sitting, the trapezius muscle tends to shorten, tighten and get painful. Being under stress can also cause this muscle to tighten. The trapezius works the neck in multiple directions, and the tightness or looseness will affect your neck's flexibility. Stretching this large muscle can help relieve pain and tightness associated in your shoulder and neck area.
Step 1
Interlock your hands on the back of your head, near the crown. Lightly pull your head straight down and try to touch your chin to your chest, without curving your neck. This will stretch your upper trapezius. Perform this stretch standing or sitting. Sitting allows a greater stretch to be applied since reflexes kick in when you are standing to prevent loss of balance. Do not hunch your shoulders, as this will reduce the effectiveness of the stretch.
Step 2
Face a door frame, and stand upright inside the door frame with your right shoulder in line. Keep your feet shoulder-width apart with your toes pointing straight forward. Bring your left arm across you body toward the right shoulder. Pointing your thumb down, grab hold of the door frame at shoulder level. Rotate your trunk inward until you feel a stretch in the back of your left shoulder.
Step 3
Squat in front of the left side of the door frame, and extend your right arm out through the doorway. Grab the inside of the door frame at shoulder level with your right hand. Keeping your right arm straight and your feet firmly planted, lower your buttocks toward the floor.
Step 4
Stand upright with your feet shoulder-width apart. Bring your left arm across the front of your body, with your left hand near your right hip. With your right hand, grab hold of your left elbow. With your right hand, try to pull your left elbow down around the right side of your body.
Step 5
Stand upright while facing a doorway. Stagger your feet while keeping your feet shoulder-width apart and toes facing forward. With your spine and arms straight, raise your arms out to the side to shoulder level and place the palms on the door frame with your thumbs facing the ceiling. Lean your body slightly forward.
Tips and Warnings
- Hold each stretch for 20 seconds and repeat if desired. <br />Focus on slow and controlled breathing to help release stress and tension. <br />?
- Do not bounce while stretching. <br />Never force a stretch.
Things You'll Need
- Door frame
References
- Yoga Journal.com: Dump the Slump
- ACSM.org
- Nelson, Arnold G., and Jouko Kokkonen. \"Stretching Anatomy.\" New York: Human Kinetics, 2006.
