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Strengthening Exercises of Trapezius muscle: 1. Shoulder Blade Squeeze: Stand with the good posture. Slowly squeeze the shoulder blades together and hold for 3 seconds. Slowly release the shoulder blades back to their relaxed position. This exercise can also be done using cables and resistance bands. 2. The sheer size of your trapezius muscle is one of the reasons it causes neck pain. It's not just a neck muscle, or an upper back muscle, or a shoulder muscle. It's a muscle that's traversing and acting on all of these areas. The trapezius attaches to a long list of boney structures: your occiput (skull), cervical and thoracic spinal vertebrae. Release the suboccipital muscles at the base of your skull. Release the pec minor muscles in your chest. Release the upper trap muscles between your neck and shoulders. Spend at least 90-120 seconds on each muscle and feel free to explore a couple of different tighter spots within the same muscle. Lastly, get up and move your body more. Gently pressing or massaging one side shoulder muscles for 20-30 minutes and then repeating on the other side can really release the tension build-up in the trapezius. Conclusion Trapezius pain can be very excruciating at times and inhibit your body movement. Chronic pain can be very problematic as it can really disturb your living style.
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