Trapezius stretch

No matter what movements we do in our daily life, our backs need to be involved. If we are too tired for a long time, it is easy to feel back pain. In this case, it can be relieved by stretching the trapezius muscles, which has a very good effect on physiological factors. If it is caused by a disease, symptomatic treatment is required. So, what is the method of trapezius stretching? Let’s take a look below.

Stretching action one

Location: latissimus dorsi and shoulder muscles.

Goal: To relieve shoulder pain.

Key points: Stretch your arms straight and keep them shoulder-width apart. Bend your arms slightly and place your palms down on the table, being careful not to over-tense your arms. Inhale without moving, and exhale while lowering your body with your head parallel to your arms. Maintain the movement for about 5 to 15 seconds, breathing evenly. As you exhale, slowly lift your body and relax.

Stretching exercise 2

Location: latissimus dorsi, shoulders, spine.

Goal: To relieve shoulder pain and straighten the body.

Key points: Stretch your arms straight forward and raise them with your palms facing down and your arms shoulder-width apart. Inhale without moving, and exhale with your arms raised up, making sure your head, shoulders, and back remain still. Stretch your arms back as far as possible, hold for 5 to 15 seconds, and breathe evenly. As you exhale, slowly lower your arms forward.

Stretching exercise three

Location: Lateral neck muscles and trapezius muscles.

Goal: Reduce neck fatigue and pain and improve blood flow to the head.

Key points: Let your arms hang naturally at your sides. Inhale and keep still. When exhaling, raise your left hand over your head, hold your right ear and stretch to the left. Be careful to use force steadily and slowly, and you should feel a stretch on the right side of your neck. If you feel the intensity is not enough, you can straighten your right hand and lower your shoulders. Maintain the movement for 5 to 15 seconds, breathing evenly. As you exhale, slowly return your arm to its original position and switch to the right side.

Stretching exercise four

Location: back muscles.

Goal: Relax back muscles and relieve back pain.

Key points: Raise your arms straight forward with your palms facing down. Inhale and move without moving. When exhaling, clench your fists, bend your elbows and squeeze your back. Tilt your head back and focus on sinking your shoulders as much as possible. Imagine your elbows touching your waist behind you. Hold this position for 5 to 15 seconds and breathe evenly. As you exhale, extend your arms forward, slowly bend your back, spread your shoulder blades, and feel your back fully stretched.

Stretching exercise five

Area: latissimus dorsi, serratus anterior, abdominal muscles.

Goal: To make the body more upright, the spine more aligned, and reduce back pain.

Key points: Bend your arms slightly and place your palms down on the table. Be careful not to over-tense your arms and prevent hyperextension. Inhale without moving, and exhale while pressing your hands down, hold for 5 to 15 seconds, breathing evenly. Slowly relax your hands as you exhale.

Stretching exercise six

Location: Shoulders and chest.

Goal: To relax tight shoulder muscles and enhance feminine curves.

Key points: Stretch your arms back and lift them up as far as possible, grabbing the armrests or back of the chair. Inhale without moving, and exhale while leaning forward, with your chest and head raised, and your shoulders open. Imagine your chest extending forward and your shoulders backward, and focus on lowering your shoulders. Maintain the movement for 5 to 15 seconds, breathing evenly. When you exhale, return your body to its original position.

Stretching exercise seven

Location: Trapezius and scapular muscles.

Goal: To relieve shoulder and neck pain.

Key points: Let your arms hang naturally at your sides. Stay still when inhaling, and roll your shoulders from front to back when exhaling. Note that when your shoulders are rounded, your body and head remain still. Exhale when your shoulders go up, and inhale when they go down. 10 to 20 circles in each direction.