Helping upper-trapezius pain part 2

For help strengthening your upper trapezius and related muscles at the gym, seek the guidance of a qualified, certified personal trainer or a physiotherapist. Rowing machines, if used with correct form, can also help improve the endurance and strength of these muscle groups.

Here are some great exercises you can do at the workplace for upper trapezius pain, (Stretching at Your Computer or Desk by Bob Anderson). http://www.shelterpub.com/_fitness/_desk_stretches/stretches_graphic.html

Exercises At The Office

Sitting with upright posture, perform 15–20 reps of the following exercises every hour when you are at your desk for upper trapezius pain.
1. Scapular Pinches. Roll the shoulders back, and pinch the shoulder blades together.
2. Shoulder Shrugs. Raise the shoulders up toward the ears, then lower them back down.
3. Neck Side-Bending. Tilt one ear toward the shoulder, and hold briefly. Repeat on the opposite side.
4. Neck Rotation. Look over one shoulder, and pause briefly. Repeat on the opposite side.
If you feel tight or sore in the upper trapezius after the above movement-oriented exercises, perform 1–3 reps of the following static stretch, holding each rep for 30 seconds.
5. Neck Side-Bending/Rotation Stretch.
In a standing or seated position, place the right hand on top of the head and let the left arm rest at the side.
Gently pull the head toward the right shoulder with the right hand.
Rotate the head down and look at the right hip. (The stretch should be felt on the left side of the neck/shoulder area.)
Repeat on the opposite side.

If your shoulders tend to round forward, you can improve this condition by the scapular pinch and by a pectorals stretch.

Let's connect at info@gaiaadventures.com. Let me know how your training is going.

Catherine D'Aoust (Kinesiologist and Certified Personal Trainer) at GAIA Adventures
www.gaiaadventures.com

Boot Camp Class for nice and friendly people, ongoing on Thursday night 6:00pm at Charleson Park, False Creek, 4 classes left, only $30 for 2 classes, open to men and women. Call 604 329.1257.
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