The trapezius muscles in the shoulders and upper back can be painful and stiff from bending over while working on a computer or staring at a phone screen. This complaint can be overcome by doing light stretching, for example looking left and right several times or massaging the trapezius muscle yourself to remove muscle knots and sources of pain. In addition, you need to change your lifestyle to improve your posture so that the trapezius muscles are not stiff.
Step
Part 1 of 3: Doing Light Stretches
Step 1. Turn the face left and right
While sitting or standing, straighten your back and keep your head straight. Turn your face to the right slowly by bringing your chin to your right shoulder, then facing forward again. Repeat this movement one more time. Then, do the same movement by turning the face to the left 2 times.
- Move your head slowly. Don't jerk when you look left or right.
- You don't have to hold your head when you look to the side. Flowing movement can relieve stiffness so that muscles and joints become relaxed.
Step 2. Stretch your neck muscles by tilting your head toward your shoulders
While sitting or standing, tilt your head toward your left shoulder with your face facing forward. Place your left hand on your right ear, then press your head slowly. Place your right hand on your back to touch your shoulder blade to ensure it is in a neutral position next to your spine. Maintain this posture for 30 seconds.
- Do the same movement by tilting your head towards your right shoulder.
- When tilting your head, don't touch your shoulders.
Step 3. Hug yourself
While standing straight, cross your left arm in front of your chest, then grab your right shoulder. Then, cross your right arm in front of your left arm, then grab your left shoulder. Bow your head in front of your right shoulder while pressing your left shoulder with your right hand. Maintain this posture for 30 seconds.
Do the same movement to stretch the other side of the body. Bend your head in front of your left shoulder while pressing your right shoulder with your left hand. Maintain this posture for 30 seconds
Step 4. Imagine that you are clamping a pencil with both shoulder blades
While standing up straight, roll your shoulders back and bring your shoulder blades together as if to clamp the pencil so it doesn't fall. Then, move your shoulders away from your ears to relax your upper back muscles.
Maintain this posture for a few seconds, then start over. Do this movement several times to stretch the trapezius muscle
Step 5. Wrap a long rope wide enough around your back to relieve muscle stiffness
You can use a rope to practice yoga or 2 scarves tied at the ends to tie them together. Wrap the rope around your back at armpit level, hold both ends of the rope in front of your chest, then throw it to your back. The end of the rope held in the right hand is thrown to the right back. The end of the rope held in the left hand is thrown to the left back. Cross the two ropes hanging from your back, then hold the ends. Cross the rope in front of your upper stomach, then pull it slowly. This step is useful for relaxing the trapezius muscle so that the shoulders and back feel comfortable.
You can tie the ends of the scarf or tie the ends of the rope in front of your stomach after crossing your back. Make sure the rope or scarf is comfortable and wear it as long as you want
Part 2 of 3: Self-Massage of Trapezius Muscle
Step 1. Use a warm object or warm water to relax sore or stiff back and shoulder muscles
Place a warm object on the sore or stiff muscle for about 20 minutes. Another way to relax your back and shoulder muscles is to take a warm shower or soak in a warm bath for 5-10 minutes.
Make your own muscle warmer using something you have at home, such as a plastic bag or mineral water bottle filled with warm water
Step 2. Massage both sides of the neck with your fingers
Cross your left arm in front of your chest, then grab your right shoulder. When massaging, massage the back of the shoulder muscles as if kneading bread dough. Move your left hand on your right shoulder slowly while continuing to massage towards the upper arm joint. The shoulder massage is firm enough, but not so strong that it hurts.
- Massage the left shoulder in the same way.
- Massage both shoulders 2-3 times each or as desired.
Step 3. Massage the muscle knot and the source of the pain with your fingertips
Press a certain point that is the source of pain with the fingertips. Firmly press the sore muscle for 1 minute. You can feel as the pain begins to subside.
- Usually, the source of pain is in the vertebral column near the nape of the neck or next to the first cervical vertebra near the left or right shoulder.
- If you have trouble pressing down on the source of the pain with your fingertips, use a massager, such as a long curved stick with a small ball attached to the end to massage your back. The stick is long enough that you can squeeze hard-to-reach backs with your fingers.
Part 3 of 3: Changing Lifestyles
Step 1. Get used to sitting or standing straight during daily activities
For that, imagine there is a rope pulling your body up so that it remains upright. Then, lower your shoulders, pull your shoulders back slightly, and hold your head up.
- Good posture can reduce the stiffness of the trapezius muscle.
- Avoid activities that make you pull one or both shoulders forward, such as holding your phone with one shoulder to your ear.
Step 2. Get into the habit of lying on your side to keep your neck straight
When you sleep on your back, your face will turn to the side so that the trapezius muscles become stiff. So, get used to lying on your side so that your neck doesn't twist to one side.
If you want to sleep on your back, try not to face to the side
Step 3. Don't carry a backpack or carry heavy bags
Heavy backpacks or bags can cause the trapezius muscle to stiffen. To prevent this, use a waist bag and carry things that are really needed.
- Use a wheeled suitcase if you need a large bag.
- If you must carry a bag with straps, hang the bag on the left and right shoulders alternately.
- Bra straps that are too tight can put pressure on the trapezius muscle. Make sure you are wearing the right size bra.
Step 4. Position the electronic device so that you don't bend over
When using a cell phone or computer, you may bend over a lot, causing your trapezius muscle to feel sore. Overcome this by positioning electronic devices so you don't have to look down. You may have to hold your phone in front of your face while holding your head up, but this posture is better than looking down or slouching.
When working with a computer that is placed on a table, use a stand so that the top side of the computer or laptop screen is at eye level or higher
Step 5. Adjust the position of the keyboard and the height of the arm support
When working, sit in a chair with arm support, as the trapezius muscle can become stiff if you hold your arm weight long enough. Also, make sure your keyboard is at the same level as your elbows bent 90° while sitting up straight so you don't have to lift your arms when you type.
