Stretching exercises of the trapezius muscle

The trapezius muscle is a large muscle that consists of three parts and has an important function over the neck/shoulder area. Usually we see that due to prolonged the same posture or stress, pain develops around the neck. Often this is due to a shortening of this muscle. To pain and sometimes headache symptoms caused by a shortening of this muscle, it can sometimes help to lengthen the muscle with a stretching exercise. With a stretching exercise, it is important to hold the position in which the muscle is stretched for at least 30 seconds and repeat this several times in a row. In addition, this exercise may be performed several times in a day.

You perform the exercise as follows. Note how you perform the exercise depends on which side you want to stretch.

1. Stretching the left side:

You sit down on a chair on bench. Then you put your left hand under your buttock, so you sit on your left hand. Now you are going to move your head, move your right ear to your right shoulder. Then with your right hand grab your head where your right hand will be on your left ear. Chances are you'll feel some stretching at this point. To create more stretch, pull your head even more toward your right shoulder with your right hand. To enhance the exercise a little more, in addition to moving your right ear toward your right shoulder, you could also turn your nose toward your right shoulder. When assuming this position, you should feel stretching on the left side. It is important to hold the exercise for at least 30 seconds. Then slowly move back and perform the exercise 5 more times if necessary.

2. Double chin make deep located neck muscles

With this exercise you can train your deeper neck muscles. It is a very simple little exercise but proper execution is very important. You can perform this exercise sitting or standing. What you are going to do, so to speak, is to make a double chin. The biggest effect comes from moving the high structures. Moving has a pain inhibiting effect.

Perform the exercise as follows:

You look forward. Now you are going to bring your chin toward you. The idea is not to move your chin toward your chest. So it is important that you keep looking forward throughout the exercise. If you suddenly look down while performing the exercise then you know you are not doing the exercise correctly. To see if you are actually making a double chin you can use a mirror. To begin, you are going to hold the exercise for 10 x 10 seconds. So you make a double chin, hold this for 10 seconds and then relax for a moment. Then you do this another 9x. If this is too easy for you you can do the exercise more often or possibly hold the double chin for longer the 10 seconds.

3. Turning the shoulders/lifting the shoulders

Stand or sit upright on a chair. Rotate your shoulders in large circles while keeping your arms resting along your body. Do this both forward and backward. Then, while the arms are still in the resting position, you can raise the shoulders and lower them all the way down again. Repeat both exercises 10 times.

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