Let's talk Trapezius

The Trapezius is a muscle that so many of us hold tension and discomfort in, particularly the upper section that sits on top of your shoulders and runs up the back of your neck.

The tension in this muscle is often associated with headaches, neck and shoulder pain and can restrict the range of movement in our neck. 

Our tech focused lives mean that the load on this muscle is greater than ever- but don't worry, there is always something that you can do to stay ahead.

It’s the little things you do consistently that can make the biggest difference when it comes to tension prevention.

Here are our top tips to get your traps in tip top shape:

If you sit at a desk most of the day, a great way to remind yourself to check in on your posture is to draw a dot on your hand. Whenever you notice the dot, check in with your shoulders. Are they sitting high or rolling forwards too much? Do they need to be drawn back and down a little? Making small adjustments, multiple times throughout your day will absolutely help to keep that tension a little more under control and will do wonders for your posture.

To get some nice, nourishing movement into the upper traps, a very simple thing to do is some shoulder rolls. Roll forwards and backwards, ensuring the backwards shoulder rolls are big and exaggerated to make the most of your available range. 

Applying a heat pack is also a very easy way to help to ease tension and soothe any aches.

Like a lot of us, if you find you’ve got a tight, niggly little spot between your spine and shoulder blade, a massage ball is a really convenient way to find some relief. Simply place the ball between the tight spot and a wall and gently lean your weight into it. Hold for 30-60 seconds, taking nice slow, deep breaths and release when you feel like the tension has eased. 

To help build some strength into your trapezius, try a weighted shrug. Stand and hold a comfortable weight in each hand, let the hands rest naturally by your sides. Shrug both shoulders up towards your ears and then slowly release back to the starting point. Lift for a count of one, release for a count of 3.  Be sure to use a weight that is not too heavy as this will likely lead to more tension and soreness.