Victor Forge
Many people suffer from trapezius muscle tension due to working at a computer for long hours, playing sports, or even just from stress. The trapezius is a major muscle located in the back and is responsible for moving the shoulder blade, extending the head at the neck, rotating, and stabilizing. Luckily, there are many ways to loosen the trapezius muscles, such as doing progressive muscle relaxation, using a foam roller, or doing specific stretches like shoulder rolls, side bends, and forward stretches.
How to Loosen Trap Muscles
| Characteristics | Values |
|---|---|
| Cause of tightness | Working at a computer for long hours, looking at phones/computers, swimming, playing tennis, carrying heavy objects, stress, etc. |
| Prevention | Shoulder shrugs at regular intervals throughout the day |
| Treatment | Sports massages, deep tissue massages, dry needling, acupuncture, progressive muscle relaxation, shoulder rolls, chin tucks, side bends, head tilts, forward stretch, diagonal stretch, side stretch, yoga poses, shoulder stretches, etc. |
| Equipment | Tennis ball, lacrosse ball, kettlebell/dumbbell, foam roller, percussion massager, squash ball, hard or spikey ball |
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What You'll Learn
Shoulder rolls and shrugs
Shoulder Rolls
Shoulder rolls should be done at the beginning of every upper trap stretch to warm up and loosen the muscles before you start full-on stretches. Here is how to do them:
- Sit or stand in a comfortable position with good posture.
- Roll both shoulders back and down and then forwards and up in a circular motion.
- Start with small circles and gradually make the circles larger.
- Spend 30-60 seconds doing this and then repeat in the opposite direction.
Shoulder Shrugs
Shoulder shrugs are a simple exercise that can strengthen your trapezius and upper back muscles. Here is how to do them:
- Stand with your feet flat on the floor, shoulder-width apart.
- Keep your arms at your sides, turn your palms to face each other, and hold a pair of dumbbells or kettlebells at your sides in a neutral grip.
- Squeeze your shoulder blades, abs, and glutes to create full-body tension.
- Keep your gaze straight ahead to maintain a neutral spine and stand tall to keep your shoulders back.
- Activate your traps and raise your shoulders straight up. Do not roll your shoulders.
- Pause for a count at the top, squeezing your traps.
- Lower back down to the starting position slowly, taking at least two seconds.
If you are new to shoulder shrugs, it is recommended to start with a lower weight and gradually increase it as you get more comfortable with the exercise.
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Diagonal, forward and side stretches
Diagonal, forward, and side stretches are great ways to loosen your trapezius muscles and ease tension in your neck, shoulders, and upper back.
Diagonal Stretch
- Start by sitting or standing.
- Slowly take your right ear toward your right shoulder.
- Ease your head back to the centre if your left shoulder lifts.
- Lift your right hand up and over your head, resting your hand on your left cheekbone.
- Do not pull on your head.
- Hold this position for 30 seconds, breathing deeply.
- Gently release and stretch to the other side.
Forward Stretch
- Lie on your stomach with your feet shoulder-width apart.
- Rest your hands, one on top of the other, under your chin.
- Rest your forehead on your hands.
- Focus on lengthening your spine and releasing tension in your upper back and neck.
- Breathe deeply and relax in this pose for at least 30 seconds.
Side Stretch
- Push yourself up into a tabletop position.
- Ensure your hips are over your knees and your shoulders, elbows, and wrists are aligned.
- Inhale and lift your head, chest, and sitting bones, arching your back.
- Exhale and round your spine toward the sky, releasing into Cat pose.
- Continue taking deep breaths, inhaling as you arch and exhaling as you round your spine.
Additional Tips
- Strengthen the muscles that support your shoulders to improve mobility and stability.
- Take breaks and stretch, especially if you sit for long periods.
- Try using a tennis ball or foam roller to release tension in your traps.
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Yoga poses
Yoga is an excellent way to loosen your trapezius muscles and alleviate tension in the neck and shoulders. Here are some yoga poses that can help:
Easy Seated Pose
Sit upright with your legs crossed and your arms relaxed on either side. Reach your left arm towards the ceiling, keeping it by your face. Take your right hand to the ground and crawl it over to the right, allowing your forearm to move towards the ground. Then, lean your torso to the right. This pose helps to stretch the tight pectorals and engage the weakened lower and middle trapezius and rhomboids.
Cobra Pose
Lie down on your stomach with your feet shoulder-width apart and rest your forehead on your stacked hands. Focus on lengthening your spine and releasing any tension in your upper back, neck, and trapezius. This pose also helps to increase flexibility in your spine and strengthen your back and arms.
Cat-Cow Pose
Get on all fours, with your hips above your knees and your shoulders over your elbows. As you inhale, arch your back and lift your head, chest, and sitting bones towards the ceiling. As you exhale, round your spine and release your head towards the floor. Continue taking deep breaths and moving with your breath. This pose helps to decompress your spine, strengthen your upper back and shoulders, and ease your neck muscles.
Child's Pose
Kneel on your mat with your knees together or apart. Bend forward so your torso is parallel to the mat and rests on your thighs. Extend your arms in front of you, reaching towards the front of the mat, and rest your head down. Breathe deeply and relax any tension in your shoulders and trapezius.
Rabbit Pose
Tightly grasp your heels and lift your hips towards the sky. Try to bring your forehead to touch your knees and rest the crown of your head on the floor. This pose opens up the thoracic and cervical spine, increases flexibility in the back, and strengthens the arms and legs.
It is important to warm up before attempting these poses and to start with gentle stretches, gradually increasing the intensity. Focus on breathing deeply and exhaling as you stretch to help release tension and relax your muscles.
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Sports massages
To perform a self-massage on your trapezius muscle, you can use a tennis ball or foam roller. Stand with your back against a wall and place the ball between your body and the wall, at the point where you feel the most tension. Lean into the ball and roll it up and down, side to side, to massage the muscle. Repeat this until you feel the muscle loosen.
You can also give yourself a hand massage. Choose one shoulder to work on at a time and raise the opposite arm across your body, folding it around your neck so that your fingers rest at the back base of your neck. Apply pressure in a circular motion with your fingers for about 30 seconds. Then, work your way outwards towards the end of your shoulder, spending at least 30 seconds at each point. Repeat on the other side.
In addition to massages, there are also stretches you can do to loosen your trapezius muscles. Try the seated neck release stretch, also known as the ear-to-shoulder stretch. Sit with your feet flat on the ground and your back straight. Place your right hand on top of your head and gently pull your head towards your right shoulder to feel the stretch on your left shoulder. Hold this for 10-20 seconds and repeat 2-3 times before switching sides.
Another stretch is the cat-cow pose. Get on all fours with your hips over your knees, shoulders over your elbows, and elbows over your wrists. As you inhale, arch your back and lift your head, chest, and sitting bones. As you exhale, round your spine and release your head towards the ground. This pose strengthens your upper back and shoulders and eases neck muscles.
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Balls and rollers
One method is to lie on your stomach and use a ball to gently massage around the base of your skull and the side of your neck. You can also place a ball underneath your upper traps and push gently into any knots, or roll the ball around for a general stretch. For a super-tight trapezius muscle, lie on the floor in an open doorway and place the ball between the wall and the muscle. You can also stand in a doorway, bend at the waist, and place a ball on the top part of your trapezius, leaning into the ball to stretch out those upper trapezius muscles.
A spikey or hard ball can be used, but a tennis ball or lacrosse ball will also work. Place the ball on your trapezius muscle and roll it around with some pressure. Wherever you feel the most pain, stay there with your massage ball and push slightly. Hold for at least 90 seconds or until you feel a release of tension. Repeat this until your trapezius muscles feel looser.
Another method is to place a ball on your right trapezius muscle with your left hand. Bend over at a 90-degree angle and push the ball against the wall. This works best with a door frame. Place your right arm on your lower back, palm facing up, and move around, pressing the ball against the door frame.
A foam roller can also be used to release tension in the trapezius muscle.
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Frequently asked questions
The trapezius muscles are major muscles located in the back, responsible for moving the shoulder blade, extending the head at the neck, rotating, and stabilising. Tight trapezius muscles are common among people who work out regularly, perform overhead activities such as swimming, or those who sit in one position for long periods.
There are several trapezius stretches you can do to loosen your muscles. Before starting, it is recommended to do shoulder rolls to warm up and loosen the muscles. You can then try the following:
- Forward stretch: gently pull your head forward with your chin toward your neck, then actively pull down the tight trap towards the ground.
- Diagonal stretch: gently pull your head diagonally forward as if sniffing your armpit, then actively pull down the tight trap towards the ground.
- Side stretch: gently pull your head to the side so your ear approaches the opposite shoulder.
- Side bends: place one of your arms behind your back and keep it there throughout the exercise. Tilt your head to one side, taking your ear down towards your shoulder.
- Yoga poses: stand tall with your feet together, then raise your arms towards the sky. Exhale as you bend your elbows into a 90-degree angle in line with your shoulders.
To relieve trapezius tension without stretching, you can try doing shoulder shrugs at regular intervals throughout the day. You can also try sports massages or deep tissue massages to relieve muscle tension and destress.
Equipment such as a foam roller, percussion massager, squash ball, tennis ball, or lacrosse ball can be used to relieve trapezius tension. Place the ball on your trapezius muscle and gently massage or push against the knot. You can also try dry needling or acupuncture to relieve trapezius tension.
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