Trapezius muscle pain, let's overcome it with strength exercises~

I had fun playing with my nephew at the swimming pool over the weekend.

When I came, I had severe trapezius muscle pain yesterday.

 

What is the trapezius muscle?

 

It is a long, shallow muscle that extends to the back of the neck, shoulders, and down the spine, and it functions to move the shoulder blades and support the arms.

 

Found the cause of trapezius muscle pain

 

1. Poor blood circulation caused by maintaining a prolonged posture

Overload due to muscle weakness

3. Sensitivity according to emotional state

 

I think the cause was continuous overexertion of weak muscles. Since I am a boy and play a lot with my body and also do swimming, it was physically exhausting.

 

The trapezius muscle is connected to the back muscles, so there was also some pain in the back.

 

When shoulder muscle pain occurs, usually

I only do stretching.

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Since trapezius muscle pain is caused by weakness of the trapezius muscle,

You must do strength training exercises.

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Strengthening exercises beneficial for trapezius muscle pain

Overhead shrug (performed with arms raised)

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  Raise your arms with your hands wider than your shoulders, extend your arms toward the fingertips, then return. Perform the movement vertically, and it is recommended to practice so that the motion becomes larger.

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  Be careful not to twist your back or waist, and stretch your arms upward. Start with just your body, and once you get used to it, it is recommended to do it with a barbell or dumbbells.

- Monkey shrug (performed with arms approximately 30 degrees apart)

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1. Attach the dumbbell next to your thigh and spread your upper arms 30 degrees away from your torso.

2. Lift the dumbbell over your thighs and shrug your shoulders and trapezius muscles.

3. While shortening contraction is important, focus more on elongation contraction (stretching to the endpoint).

4. Repeat 10 to 15 times for 3 sets. Perform the movements slowly!!

I feel like it has loosened up a bit even after about two days.

Schrug means to feel proud or to puff up.

Even without dumbbells, just mimicking the shrugging motion can help with the pain.

I think it will work.

 

Here are some everyday life tips!

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Reduce looking down at your smartphone.

- Avoid putting strain on muscles with overly heavy clothing

Do not carry the bag on one side; reduce the weight to make it lighter.

Do not sleep lying face down with your head turned to one side.

 

If you regularly do strength exercises for the trapezius muscles, you can also reduce the risk of shoulder injuries, so I plan to keep doing them consistently.

I hope this helps those experiencing trapezius muscle pain~