Exercises can relieve trapezius strain
Here are a few gentle stretches that you can do at work to help relieve your trapezius pain.
What we are trying to do is to stretch the trapezius muscle to relieve tension, then if you can correct your posture or avoid activities that strain the muscle, the muscle can relax.
Stretches for muscle strain that you can do at your desk.
Remember to go easy, and do them often to help keep your pain away.
LATERAL NECK STRETCHES You can repeat these 5 to 15 times. Bring your left ear down towards your left shoulder stretching the right side of your neck. Hold for a few moments, then repeat to the right.
NECK ROTATION Repeat these 5 to 15 times. Look over your right shoulder. Hold for a few moments, and then repeat to the left.
Combine the LATERAL STRETCHES with ROTATION Repeat these 5 to 15 times. Use your right hand to reach over your head, and pull your head down towards your right shoulder while bending your head forward, and looking down at your left hip. Repeat with the opposite side.
Trapezius Stretching Exercises
"a few easy exercises to strengthen and condition"
To prevent or avoid trapezius strain you need a few easy exercises to strengthen and condition the trapezius muscle. When your trapezius muscle is stronger it will be better equipped to handle your activities.
These videos demonstrate some simple exercises that you can do to strengthen your trapezius muscle:
Trapezius Strengthening Exercises
Strengthening exercises that you can do at your desk:
SHOULDER BLADE SQUEEZE Repeat these 5 to 15 times. pull your shoulders back squeezing your shoulder blades together. Hold for a few moments then relax.
SHOULDER SHRUGS Repeat these 5 to 15 times. Raise your shoulders up towards your ears. Hold for a few moments then relax.
"modify your activities"
In addition to stretching and strengthening your muscles to avoid trapezius strain you need to modify your activities as much as possible.
Move closer to your work, or move your work closer to you, to try and limit how much you have to reach. If a small stool would make it easier to reach your work, get a small stool.
"Adjust the height of your chair, your keyboard, and your monitor..."
Adjust your position at the desk. Get a chair without arms so that you can scoot it all the way up to the desk. Adjust the height of your chair, your keyboard, and your monitor, so that you can sit up straight, with your head up in shoulders back.
Trapezius strain can be a very painful condition that may require time off from work or at least modifying your work before it will resolve.
"easy exercises and making some small adjustments to your work space"
When you are having acute pain, the muscle these to be rested, and then gently stretched when the pain will allow it.
As your pain improves you can continue stretching and begin some simple exercises to strengthen and condition the trapezius and other muscles of your upper back.
"happy, pain free, and productive"
Using these easy exercises and making some small adjustments to your work space will allow you to return to being a happy, pain free, and productive employee.
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