The upper trapezius is a broad, long trapezoid-shaped muscle located at the back of the body. It is involved in various movements around the scapula and helps to stabilize the neck and shoulder. If the upper trapezius muscle is shortened due to lack of exercise and incorrect posture, the muscle is easily agglomerated and there is a high probability of suffering from a migraine. In severe cases, musculoskeletal disorders such as stenosis may also occur due to increased stress on the neck.
Upper trapezius stretching is home training for those who suffer from shortened muscle aggression. It is also effective for those with unexplained migraine or blurred eyes. Since the trapezius is one of the muscles that work best, it is good to loosen the muscles through constant stretching.
Keep your back straight and take an upright posture. Concentrate on the feeling of lifting the crown of the head toward the sky. Then, lift one shoulder and tilt the neck in the opposite direction. With the hand on the side where the neck is tilted, gently press the head and fix it.
1. Extend the opposite arm with the head tilted downward.
2. Breathe out and lower your raised shoulders.
When extending your arms down, make sure your palms are facing the floor. Hold for 15 seconds and breathe comfortably. After that, slowly lift your shoulder and release the fixed neck. Proceed in the same way in the opposite direction. If you experience discomfort in your eyes or feel like your muscles are torn during the procedure, you should immediately lower the intensity.
The main point of upper trapezius stretching is to stimulate the shoulder by lowering the neck rather than pulling the neck. It is a movement that relaxes the muscles, so it is better to proceed slowly. Grasp the chair with the hand with the shoulder down and tilt the torso to the opposite side to feel a stronger pull. This is a recommended method for those who do not feel stimulation through normal motion, and it is okay to pull the head slightly in the opposite direction.
Help = Seo Jeong-won, exercise expert (Healian Score Exercise Center Director)
