Melt Away Tension In Your Upper Traps And Shoulders [FAST RELIEF]

Melt away tension and eliminate tightness in your upper traps and shoulders! Simple tips and exercises you can do at home to relieve upper trapezius tension and improve your posture. Two simple steps - decrease tension to promote relaxation, and strengthen your postural supporting muscles. The exercises in this video will help you to do just that!

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Do you carry a lot of tension through your shoulders and upper back? Does that often escalate to pain and muscle knots in this area?

First of all you are not alone! This is one of the most common problems that I treat as a physical therapist.

Luckily, there is a lot that the right stretches and exercises can do to alleviate this tension, eliminate pain, and help you to feel better fast!

WHY DO I GET PAIN IN UPPER TRAPS?

Your upper traps are an important muscle that supports your head and controls movement. Tension and fatigue can develop in this muscle from poor posture, poor ergonomics (seat is too low at your desk), stress, improper sleeping position, and numerous other causes.

UPPER TRAPS PAIN RELIEF

Fortunately, the right stretches and exercises can help alleviate this tension and pain now and prevent it from returning in the future.

Your approach must be two-fold to be maximally effective… 1. Mobilization, massage, and stretches to decrease tension and 2. Strengthening the appropriate postural muscles to relieve overworked upper trap muscles.

Of the following six exercises, the first four are dedicated to mobilization, massage, and stretching and the last two are to help with increasing postural strength.

UPPER TRAP PAIN EXERCISES

0:00 INTRODUCTION
0:22 HOW THIS WORKS
1:29 MOBILIZATION
3:28 UPPER TRAP STRETCH
4:41 LEVATOR SCAP STRETCH
5:43 SHOULDER ROLLS
6:37 SCAP PINCHES
8:03 PRONE Y’S
10:19 DON'T MISS THIS!

Did you try the exercises in this video? What did you think? Did you get some relief from them? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!

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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[MolloyDaddaLuke]

I am 6’5 so it's nearly impossible for me to not hunch over whilst I work at my desk.These exercises instantly relived tightness in my neck, shoulders, traps and back and my posture has improved. Thank you so much!

[CurseTheDarkness]

Excellent collection of neck stretches. Presented clearly with everything we need to know and nothing we don’t. Brevity is indeed the soul of wit. Thank you!

[alannahmahon]

This actually did really help with the knots and pain in my shoulders, his videos are quite effective

[sandrarivera]

Thank you for so much valuable information, setting the viewer to do exercises correctly. I, also, appreciated your delivery of instruction- clearly, gently and directly.

[klskirkl]

I watched the shoulder pain knot video and it worked I did everything but I didn't have tools but a chair and I was feeling good for 20 mins and it came right back I'm miserable this is day two no sleep and now it's moved in to my shoulders..thank you I actually got some relief for a little bit...

[nectarily]

i needed this soooo bad! thank you so much. i have been aching in those areas for months now and i actually feel less tension and am able to move better

[LauraScott-ok]

The tennis ball in the sock and rolling against the wall is golden. Many many years ago (40+) my father rolled on a football on the floor to relieve tension in his back. Copying him I've rolled on a tennis ball on the floor. That's very difficult. Thank you for this.

[quiet]

I'm in college, so I've been leaning over when working at my desk a lot, and this really helped release the tension in my neck and shoulders.

Thank you ♡

[icedms]

I woke up with pain in an area of my back that has been getting worse daily. I only got as far as the genius tip with the ball in the pillow case and I can already feel so much relief! I’ll try the rest a little later but so far I can’t thank you enough 🌟

[sherryg]

I just finished your 6 min everyday core video. Really helping ny back.

[elizabethallen]

It is miraculous how exact and effective all your videos are !! Thank you 🤗

[lornajohnson]

Many thanks for your exercises. I’m a 68, overweight woman who has just taken up road cycling again. I have a painful knot in my mid lower back (tracheals)underneath the shoulder blades. I started some of yr exercises today and it seems to have really helped…many thanks!☺️😍

[esj]

💪🏻THANK YOU! 💪🏻 Instant relief from trap tightness. I’ve been suffering for so long. I’m an amateur body builder and workout my back a lot so I didn’t think any extra workout would even help it… but these are working for me. Maybe I’ve just been neglecting my lower traps

[jayantmalhi]

OMG, These exercises relaxed my Traps like some Magic Wand. It was so quick. Thank You For This Video!

[BlueCR]

Thank you so much! God bless you and your lovely wife!

[Martini_Mcfly]

How have I gone this long without knowing these? Been doing these for a couple of weeks, and it's been incredibly effective. Thank you!

[wimala]

Thank you so much I did these for my shoulder and neck pain and it is all most gone when it comes back I do same exercises thank and god bless you and your family

[catb]

I recently found your channel when I was looking for some great pec minor release ideas. This is now my third video of yours and I continue to be impressed with your ideas and ingenuity. And your delivery is spot on - great for pros and laypeople alike. Thanks so much... Keep the great videos coming! 👍

[themorenajay]

I tend to stay all day with my back & shoulders rounded & I do get stiffness & pain pretty often there. I have this wooden massager thing that's essentially like many wooden ellipses connected together & tied with handles in the ends so you can hold the handles & twist, turn & roll the thing all over your back. Just tried that instead of the ball & I swear I heard something popping XD. Everything feels really good now! Thank you for those easy - to-follow & clearly explained exercises! (Will definitely look through your channel for knee strengthening ones, I prefer to kneel instead of sit & being pretty heavy I bet my knees need some help.)

[Kiarabelle]

Thank you Dr.Jared. I needed this. Constantly having "tingling" feeling on Upper Trapezius area. Most likely due to poor posture. Very helpful.