6 Exercises For Trapezius Myalgia

6 Exercises For Trapezius Myalgia

Trapezius Myalgia is a condition affecting the upper trapezius muscle. The upper trapezius muscle is a superficial muscle that helps in shoulder shrugging and neck movements. Trapezius myalgia is characterized by stiffness and chronic pain. The person feels persistent tension in the upper back, neck, and shoulders. 

Long-duration desk jobs, repetitive tasks, and poor posture put the upper trapezius under constant static load that triggers pain and stiffness. The muscle becomes tender. Psychological stress is also a factor contributing to trapezius myalgia.

Conservative treatment includes NSAIDs, postural correction, TENS, transverse friction massage, and trigger point therapy. Heat therapy helps with spasms and pain, and ice therapy reduces inflammation. The following exercises help reduce the pain of Trapezius Myalgia-

  1. Upper trapezius stretch- (For the right trapezius)- In the erect sitting position, place your right hand behind your back. Then gently bend the head over to the side as if trying to touch the left ear to the left shoulder. Now, place the left hand on the head and gently pull it toward the shoulder for a deeper stretch. Hold for 10-15 seconds and release. Repeat five times on both sides.
  2. Prone Y’s- Lie facedown on the floor and extend your arms in front to form a Y shape with thumbs pointing up. Lift your arms, hold for five seconds and return to starting position. Repeat ten times
  3. Dumbbell shrugs-Start by standing with feet shoulder-width apart, hands by the sides, and palms facing inwards. Hold dumbbells in your hands. Lift your shoulders as if trying to touch your ears. Hold for five seconds and then slowly lower back down to starting position. Do ten reps.
  4. Lateral raises-Standing straight, holding the dumbbells in your hands on the side. Now raise your arms from the side until the upper arm is horizontal. Hold for five seconds and lower the arms down. Repeat ten times.
  5. Wall Angles-Stand with your back flat against a wall. Now, move your arms out to create a T-shape against the wall. Then bend your elbows at an angle of 90 degrees. Lastly, move your arms up and down while lying flat against the wall. Repeat ten times.
  6. Upright Row- Stand straight with feet shoulder-width apart. Hold the dumbells in your hands with the arms relaxing in front of your thighs. Palms should be facing your body. Slowly lift the weights up until the upper arms are horizontal, hold for a few seconds and return to starting position. Repeat ten times.



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