4 Trapezius Muscle Pain Exercises (Trapezius Myalgia)

Today's video discusses trapezius muscle pain or trapezius myalgia, which is a common cause of neck and shoulder pain. Trapezius myalgia is commonly associated with static postural positions of the neck and shoulder complex and is frequently reported in individuals who work at computers, on their phones or those who have long commutes.

The studies cited below implemented a very simple resistance exercise program (last two exercises in today's video) and documented substantial reductions in pain and improvements in function.

Remember, specific postural positions are not correlated well with the development of pain. However, a lack of movement (static positioning) does seem to be associated with the initiation of uncomfortable symptoms. The improvements reported with these exercises are likely further evidence that simply MOVING plays a major role in the modulation of ongoing pain and in the reduction of pain recurrence.

The neck pain program in my book (end of video) can help with trapezius issues. Click the following link to purchase a copy of my book.

Book Link: https://amzn.to/40J5owK
Pinky Massage Ball Link: https://amzn.to/3ISQSwg

References:

1. Andersen LL, et al. Effectiveness of small daily amounts of progressive resistance training for frequent neck/shoulder pain: randomised controlled trial. Pain. 2011.

2. Andersen LL, et al. Effect of two contrasting types of physical exercise on chronic neck muscle pain. Arthritis Rheum. 2008.

00:00 Introduction
00:20 Exercise 1: Trapezius Soft Tissue Mobilization
01:48 Exercise 2: Trapezius Stretch
03:06 Exercise 3: Lateral Raise
04:32 Exercise 4: Shoulder Shrug
05:42 My Self-Guided Rehab Book