The most effective exercise method for trapezius muscle strain

Trapezius muscle strain can be improved through methods such as stretching and relaxation, strength enhancement, posture adjustment, heat compress relief, and respiratory training. Trapezius muscle strain is often caused by long-term sitting, poor posture, or excessive load. Targeted exercise can effectively relieve pain and prevent recurrence.

1. Stretching and Relaxing

Lateral stretching of the neck can relieve tension in the upper part of the trapezius muscle. After sitting straight, place your right hand on the left head and slowly pull it to the right until there is a slight pulling sensation on the muscles. Hold for 15 seconds and then switch sides. When stretching the scapular levator muscle, cross your hands and place them at the back of your head. Fold your elbows forward while lowering your head to feel the tension at the shoulder neck junction. Avoid bouncing during stretching, repeat 3 times per group.

2. Strength Enhancement

Shoulder blade descent training can enhance the strength of the lower trapezius muscle. Sit in a neutral position with your spine, raise your shoulders first and then slowly lower them to the lowest point, imagining your shoulder blades moving towards your pants pocket. The elastic band rowing movement can synchronously exercise the middle and lower part of the trapezius muscle. When keeping the elbow close to the trunk and pulling backwards, the focus is on feeling the inward tightening of the shoulder blades on both sides. Perform 2-3 times a week, 10-15 times per group.

3. Posture Adjustment

When using a computer, keep the earlobes, acromions, and hip joints in a straight line to avoid tilting the head forward. Do chest expansion exercises every 30 minutes: grip your hands behind your back, clamp your shoulder blades inward, and straighten your chest. Choose a pillow of moderate height during sleep, and use a pillow to support the upper arm when lying on the side to prevent the shoulder muscles from shortening overnight.

4. Heat compress relieves

During acute pain, a hot towel at around 40 ℃ can be applied to the neck and shoulders for 15 minutes to promote local blood circulation. When taking a hot shower, use a showerhead to concentrate on the area of the trapezius muscle and slowly rotate the neck. Immediately after applying hot compress, gently massage and press along the muscle direction with fingertips, avoiding the spinous process area of the spine.

5. Respiratory training

Abdominal breathing can reduce compensatory tension in the trapezius muscle. When lying flat, place one hand on the abdomen. When inhaling, the abdomen bulges instead of shrugging. When exhaling, contract the abdominal muscles. Balloon blowing exercises can enhance respiratory muscle coordination. First, take a deep breath through the nose, and then slowly inflate the balloon with the mouth. Repeat 5 times in a group.

It is advisable to avoid behaviors that increase muscle burden, such as carrying a single shoulder backpack or making phone calls for extended periods of time in daily life. During work breaks, you can perform rice character exercises: use your chin to write rice characters in the air, and the movements should be slow and precise. The freestyle and backstroke postures in swimming have a good exercise effect on the trapezius muscle, and it is recommended to keep the water temperature at 28-30 ℃. If there is persistent pain or restricted movement after exercise, seek medical attention promptly to rule out cervical spondylosis. While continuing to exercise, it is recommended to use ergonomic office desks and chairs, and the height of the monitor should be level with the line of sight.