position like this. Shrugging up and then bringing it away
the channel by giving this video a like and maybe
more. So, give that one a try and you can also do that Y
arms away from the wall. It will hit the muscles in the
differently but give that one a try for 10 to 15 repetitions.
Take your arms, straighten them at the elbow like this, put
motion. It just hits the muscles a little bit
shrugging motion like this but this time around, drive your
wall. My thumbs are going to be pointing away from it. We're
is take this one to the next level all so by targeting the
thing that we need is a wall. So, I'm going to start with
your palms flush against the wall. The movement from here is
stick down towards my neck. When we can't go any further,
with each repetition try to build into it just a little bit
of that trapezius muscle. You want to hold this for about a
those trapezius muscles but I try to do this one nice and
feel those muscles activate into the upper back into the
the lower back or through the hips but we're going to turn
muscle. So, I'm going to take my stick, make sure that my
is actually target a little bit lower into the lower trapezius
muscle through different positions. So, instead of going
more repetitions in. If the exercises help Please support
from the wall. Go through all of those. If you feel like one
start to activate. It's kind of like a similar shrugging
muscle but afterwards, if you feel like you have a little bit
dumbbells or weights. It'll help build more muscle because
towards the ceiling as much as we can. You should feel a good
into the neck. Hold this one comfortably for about 5
trapezius muscle with this next variation so I'm going to take
activation in the upper back around the top of the shoulder
with our shoulder. When you do this, try to reach up as much
slowly for about 10 to 15 repetitions and if you feel
very good upright posture and put my chest against that wall.
called the shrugging lift off and it's great because the only
stick up and back and then do this. It will really really hit
shoulders and then we're just going to turn through our upper
back in one direction. So, we're not trying to go through
then go upwards with it just like this. The movement is
hands right are going to be wider than my shoulders and
stick. So, with the stick method, what I like to do first
subscribing too. If you have any comments or questions,
is targeting more tightness and weakness, at that point, throw
what you can do instead is walk back from the wall, do that
If you feel like you need a little bit more of a challenge,
this more challenging, you can do the same movement with
you're using more resistance but from there, what we can do
this so they are in a Y position. So, what I'm going to
very easy. We're going to shrug upwards lifting our hands
into it just a little bit more. Really try to challenge that
repeat this one 10 to 15 times and with each repetition, build
The goal with this with each repetition is to drive this
here a little bit more than shoulder width we're going to
take it overhead and then what I'm going to do is pull back
my stick I'm going to have my arms I should say my fist right
that one slowly for about 10 repetitions on both sides and
second or two you're just going to relax and then what you're
as you can and then turn and you'll feel a deep activation
going to do is the same thing on the other side I like to do
please leave them below. I'll get back to you as soon as I
you don't have any of those, go out in the yard, grab a big
going to reach up as much as we can until we feel that muscles
upper back into the upper trapezius just a little bit
do is take the side of my hands, put them against the
straight up with it, angle your arms off to the side just like
more energy, you can throw in another set or two. To make
seconds. From there, you can just relax but you want to
set or two. This next strengthening exercise is
like you have a little bit more energy, you throw in another
hold this for a second or two and then slowly come back up.
with the stick as much as I can and then slowly lower that
more from there we're really going to hit the upper
pretty easy. Let's take this back as much as we can until we
our hand grab the back of our head and then pull our chin
try to build into it just a little bit more but you want to
let's say it's my right side. What I'm going to do is turn my
second hold you're just going to relax on the next repetition
my neck and upper back once we feel that we're going to take
stretch this time around more towards the back side of the
way down towards the other side shoulder as far as I can. When
a little bit differently. So, again, let's say I have a lot
this for three to five times and when you're done on one
repetition, try to build into it even more. You want to do
side and repeat. The last one is actually a levator scap
not force it. This is only meant to be a comfortable
throughout the day and it can also be done standing or
fibers at different angles. If you feel like you're getting
relax, take a breather, and you can repeat this one three
going to cause that ball to glide over the muscle and it
over that spot. You want to throw more repetitions in at
instead of going straight up and down with it, go side to
most tight, painful, and achy. Maybe you have a large muscle
what I'm going to do is then slowly use my legs to lower and
more relief with a certain motion at that point, use it
point where it's going to cause a good self massage not causing
differently. So, go up and down with it side to side
our ear towards the other side shoulder. This will really
from the base of the neck all the way down towards the top of
shoulder downward towards the floor. Almost like trying to
going to take a tennis ball and place it in a large sock. You
activate that upper trapezius muscle and this can become very
our head in the opposite direction. Kinda like taking
spot and with each repetition, I try to build into it just a
activate and hit those muscle fibers just a little bit
going to cause a good self massage but not causing any
They require no special equipment and you may find get
now. In this part, we're going to get quick pain relief by
quick pain relief even within 30 seconds. So, let's get
having pain, let's say it's my right trapezius. You're going
results, go through all through parts in all of the exercises.
strengthening exercises. The first one is one of my personal
of the shoulder. To make this easy, I'm going to break this
favorites. I call it the stick method because we just need
to take the hand on other side, make a hook with your fingers.
can do it standing or seated. Whatever side that you're
to five times and with each repetition again, try to build
going to take my hand, grip the side of my head, and then the
head in the opposite direction to look over that shoulder as
at 90 degrees, and then slide my arm all the way across my
sometimes you might get a pop or release with this one but do
getting quick and long-lasting pain relief for the upper
video up into three separate parts. Each part will focus on
trapezius muscle. If you're unfamiliar with it, when this
cause a deep stretch into the side of the neck going into the
discomfort. As a note too, don't go over the spine or over
to do, whatever side that I'm having pain, let's say it's my
seated. Just have very good upright posture. What I'm going
much as I can. So, I'm really turning to look over my left
shoulder until I feel it very deep stretch into the side of
the muscle. I'm going to go over a couple easy
little bit more. You can also experiment with doing circular
raise my body up and down very slowly. When you do this, it's
stretch. It's another muscle that works with the trapezius.
pop, crack, or release in the neck. This one can be done
sensitive. So again, only to your comfort level. You want to
diagonally, circular motions, anything that feels good,
shoulder, into the side of the neck. The problem is, it's a
upward towards the ceiling as much as I can. From there, I'm
definitely go with it but afterwards, what I'm going to
do that one for three to five times and I do recommend doing
movement is very similar. I'm going to take my ear all the
to take this one to the next level by then slowly bending
pain for good, your main focus needs to be on strengthening
lower back as much as I can until I feel that upper
next level by then my shoulder downwards kind of like taking
causes a deep activation into that upper trapezius muscle but
my hand to pick something up off the floor. This again
neck it usually feels really really good again 15 to 20
it on both sides So, if your goal is to get rid of trapezius
where the base of the neck meets the top of the shoulder.
likewise help take tension and stress off the trapezius. So,
this one can be done standing or seated. It's known as the
hand on the other side, grab on to the side of the head, and
hold this one for about five to 10 seconds. From there, you can
I can't go any further, I'm going to take this one to the
two different variations. The first variation is a personal
favorite for many because it can end in a satisfying self
ball over your shoulder and hit those hard-to-reach spots. So,
something like a broomstick but you can also use a PVC pipe. If
pick something up off the floor with our hand. This will
focus on lengthening the upper trapezius muscle to not only
trapezius muscles start to activate at the top of the
Hey, everyone. Doctor Rowe coming to you from SpineCare in
down towards our armpit as much as we can you'll feel a deep
for 15 to 20 seconds. From there, just relax. On the next
trapezius pain for good. Stay tuned.
variation. I try to hold this 115 to 20 seconds. I'm just
going to relax and then I'm going to repeat this one three
becomes weak or tight, you can get a lot of pain at the base
second. So, whatever side that you're having issues, again,
So, by taking a lot of tension off that muscle, it will
right side. I'm going to take that side's arm, bend my elbow
armpit sniffer and you're going to see here why in just a
St. Joseph, Michigan. In this video, we're going to focus on
into it just a little bit more and then switch to the other
and throw more repetitions in. In this part, we're going to
muscle. So, while we're in that spot, we're applying pressure,
going on on my right side. I'm going to shrug that shoulder
started and fix that upper trapezius muscle pain right
get quick pain relief but hopefully more pain-free range
pressure into it with my body weight. From there, you can
in balance. The next variation is going to hit the muscle just
it hits it just a little bit differently than that first
explore the whole area and if you need to, you could always
top of the shoulder. It usually feels really good and again,
shoulder. Once we feel that, what we're going to do is take
then pull our ear towards the other side shoulder. This will
get trapezius muscle pain is in the upper back, top of the
body out slightly, put your feet together, and then drive
let's center the ball right over the spot of pain. From
really hard spot to reach. So, let's make it easy. I'm
it. If you want to take this one to the next level also,
of motion in the neck and the shoulder. I'm going to go over
stretch. Once we feel that, we're going to hold this one
side, I do recommend switching to the other to keep them both
times. From there, just switch over different spots as knee
side like this. Do circular motions. Attack the muscle
usually feels really really good. I try to do this one for
the shoulder. You're going to notice that one certain spot
relax. I like to do this one for about three times over one
like let's say right here in the middle for me is just the You want to apply enough pressure in there where it's
In this video, I'm going to show you how to fix upper
motions in there while doing this stretch. It'll just
about 10 to 15 seconds and over that time, I slowly build
This is something that you can do throughout the day and you
a different way to get pain relief. So, to get the best
As a bonus, all of these exercises can be done at home.
of the skull going towards the side of the neck into the top
any bony spot because that can cause irritation only over
can. Thanks for watching.
your body weight into the ball into that door only to the
could use a dog toy if you want to. That way, you can throw the
there, you're going to go next to a door or a wall. Angle your
can pretty much use anything that is soft and round. You
that point and focus on the spots that need it the most but
switch to the other side and repeat. So, a common spot to
repeat this process. I'm going to do this pretty much
do is then move down my shoulder very slightly and then
discomfort. What we're going to do next is then lower our
intensify the pressure over the trapezius muscle. We're going
From there, I'm going to press into my trapezius muscle right
targeting muscle knots, muscle spasms, and trigger points.