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Brief tutorial on |
Stretch Archive Upper Trapezius The neck and shoulder area is a storehouse of muscular tension. Many people experience discomfort or pain in this region because of postural stress, job-related activities, or trauma. Stretching the upper trapezius muscles can provide great relief from tightness and pain but can also create pain if done too aggressively. When performing these stretches, be especially careful that the stretcher is pain free at all times. If you are working with a stretcher who has suffered any type of neck injury, work more cautiously. Sometimes the stretcher may not realize that he is overworking and will end up with increased pain a day or two after stretching. When the upper trapezius muscles are too tight, they can cause headaches and pain. They can also harbor significant trigger points, which may refer pain to other parts of the head, neck and jaw. Movement of the head and neck is more complex than movements
around other joints. Many muscles contribute to each movement, and it
is difficult to isolate one muscle at a time. Therefore, even though our
focus is on the upper trapezius, smaller muscles that contribute to the
same motions will also be affected.
Upper Trapezius Stretch—Supine
1. The stretcher is supine. Help him rotate his head to the right as far as possible without pain, then tuck his chin as far as possible. If the right shoulder interferes with this motion, have the stretcher pull it down, away from the head. The stretcher also pulls his left shoulder down away from his head. This starting position lengthens the left upper trapezius to its pain-free end range. 2. Cross your arms and place your left hand at the stretcher’s
occiput, fingers pointing toward the ceiling. Place your right hand on
his left shoulder. Ask the stretcher to begin slowly to push against both
of your hands, as if bringing the back of his head and his left shoulder
together. He is not lifting or rotating his head, but pushing straight
back into your hand. You provide matching resistance for this 6-10 second
isometric contraction, being sure that the client is pushing equally from
both ends and breathing normally throughout.
3. After the isometric push, the stretcher relaxes and breathes in. As he relaxes, maintain the head in the starting position. 4. On the exhale, the stretcher rotates his head farther to the right, tucks his chin more (if possible), and pulls his left shoulder farther away from his head. This deepens the upper trapezius stretch. 5. Repeat 2 to 3 times. |
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