5 exercises to avoid contractures in the trapezius

The trapezius is a wide, triangular-shaped muscle that runs from the base of the skull (occipital) to the middle of the back. It covers the neck, the upper part of the spine, and extends to the shoulders.

Its main functions are support the neck and arms, as well as allow mobility in the scapula.

The trapezoid is one of the first muscles to tighten under stress. When it does, it is common to notice a discomfort, mild at first, but usually ongoing, which goes from the back to the neck, passing over the shoulders; or well concentrated at the edges of the scapula.

This tension can become more acute with certain movements. Sometimes, to prevent pain, we seek to strengthen the area, with different arm exercises.

However, The most important thing to alleviate the discomfort is to stop the tension that produces it..

Therefore, before strengthening this part of the body, it is important to relax it with deep, mindful breaths.

You can also apply an ideal aromatic oil to relax contracted muscles and in turn reduce the nervous tension that causes contracture. We tell you how to do it in this video:

Breathing exercise to relax the trapezius

As you take those deep, conscious breaths you must direct them towards the area that covers the trapezoid.

Do this exercise for a few minutes each day, especially if you spend a lot of time in front of the computer.

If you practice yoga or some other similar or comparable discipline, you should also do this type of relaxation, since many postures or asanas involve stretching the trapezius. If the trapezius cannot be stretched correctly, in these positions we can notice how the pain worsensfor example when performing “downward facing dog”.

Yoga postures to prevent pain in the trapezius

Although there are yoga poses that can tighten the trapezius if they are not performed correctly or the trapezius is not relaxed well before performing them, there are specifically others. Asanas that help relax the trapezius:

I will tell you how to do it below:

Gomukhasana (“cow face” pose):

It is excellent for relieving tension in the upper part of this muscle.

Sit down and cross your legs wide, so that one knee is over the other, and your feet are to the side. Looking straight ahead, your torso straight, and your shoulders relaxed, raise one arm over your head. Bend it back so that your elbow is level with your head, and drop your hand behind your back. With your other arm, do the opposite movement: with your elbow pointing down, reach behind your hand. back to try to hold the other. If you see that your hands do not come together behind your back, help yourself with a tape and maintain the position while you breathe.

Garudasana (the “eagle” pose):

If your practice is advanced, this asana can give you an intense stretch in the lower trapezius area, due to the position of the arms (one wrapped around the other in front of the face, palms together; as in the image of this article ).

Standing with your knees slightly bent, lift your left foot up. Balancing on his right foot, he crosses his left thigh over his right, trying to hook the top of his left foot behind his right calf. Stretch his arms out in front so they’re parallel to the ground. This will open the scapulae. Next, cross your arms in front of your torso, with your right arm above your left. Bend your elbows, leaving the thumb of your right hand in front of your left little finger. From this position, slowly raise your arms, pressing your palms together, maintaining your balance.

Paschimottanasana (“clamp” pose):

In general, other postures that will help you are forward bends, like this posture and the following one.

​Sit with your legs stretched out. Stretch your arms, and slowly go down the trunk, until you reach the tips of your feet with your hands (or the maximum you can stretch, without hurting yourself).

Janu sirsasana (“willow” or forehead to head pose):

This posture has several variants: it can also be done to the sides; a simpler option to work on flexibility.

Sit with one leg straight and the other bent, with the knee on the ground. Straighten your arms and gradually reach towards the foot of the leg you extended.