Melt away tension and eliminate tightness in your upper traps and shoulders! Simple tips and exercises you can do at home to relieve upper trapezius tension and improve your posture. Two simple steps - decrease tension to promote relaxation, and strengthen your postural supporting muscles. The exercises in this video will help you to do just that!
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Do you carry a lot of tension through your shoulders and upper back? Does that often escalate to pain and muscle knots in this area?
First of all you are not alone! This is one of the most common problems that I treat as a physical therapist.
Luckily, there is a lot that the right stretches and exercises can do to alleviate this tension, eliminate pain, and help you to feel better fast!
WHY DO I GET PAIN IN UPPER TRAPS?
Your upper traps are an important muscle that supports your head and controls movement. Tension and fatigue can develop in this muscle from poor posture, poor ergonomics (seat is too low at your desk), stress, improper sleeping position, and numerous other causes.
UPPER TRAPS PAIN RELIEF
Fortunately, the right stretches and exercises can help alleviate this tension and pain now and prevent it from returning in the future.
Your approach must be two-fold to be maximally effective… 1. Mobilization, massage, and stretches to decrease tension and 2. Strengthening the appropriate postural muscles to relieve overworked upper trap muscles.
Of the following six exercises, the first four are dedicated to mobilization, massage, and stretching and the last two are to help with increasing postural strength.
UPPER TRAP PAIN EXERCISES
0:00 INTRODUCTION
0:22 HOW THIS WORKS
1:29 MOBILIZATION
3:28 UPPER TRAP STRETCH
4:41 LEVATOR SCAP STRETCH
5:43 SHOULDER ROLLS
6:37 SCAP PINCHES
8:03 PRONE Y’S
10:19 DON'T MISS THIS!
Did you try the exercises in this video? What did you think? Did you get some relief from them? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!
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OTHER GREAT VIDEOS YOU MIGHT ENJOY
✅ ELIMINATE UPPER TRAPS MUSCLE KNOTS:
https://youtu.be/0phEzxzfUiI✅ CORRECT YOUR UPPER BACK POSTURE:
https://youtu.be/jB1Yb9PMm-U✅ FAST FIX FOR NECK TENSION AND PAIN:
https://youtu.be/OQZkF4p5xtc✅ FIX YOUR TIGHT UPPER BACK IN 30 SECONDS:
https://youtu.be/sIuPoVu9-R0✅ ELIMINATE TENSION HEADACHE PAIN FAST:
https://youtu.be/7QiTzZT0CAIDISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
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