What is the method to relax the stiff trapezius muscle?

Muscles are an indispensable part of the human body, because the strength of the human body cannot be achieved without the help of muscles, especially for male friends. Without enough muscles, how can they meet the requirements of work? There are two muscles on the left and right sides of the neck, which are the trapezius muscles. If you sit and work every day, you will definitely feel obvious pain in the trapezius muscle, and the trapezius muscle will also feel very hard. So, what is the method to relax the stiff trapezius muscle?

1. Use a tennis ball

First method:

Place the ball on a wall, stand with your back against the wall, and identify the tightest area on your trapezius. Use your legs to propel your body and let the ball roll around a bit. Try to keep your neck and head relaxed. To prevent the tennis ball from moving around, you can find a sock and put the ball in it. Then, stand with your back against a wall so the ball is pressing against your trapezius muscles. Grasp the socks with your hands and look for trigger points.

Second method:

Fix the tennis ball on the horizontal bar, bend over and stare at the tennis ball with your trapezius muscles, then do the neck flexion and extension exercise

2. Use a barbell

Method 1: Kneeling Barbell Roll:

Kneel down, keep your torso upright, then carry the barbell on your shoulders, place it on the upper trapezius muscle, hold the barbell with one hand to keep it stable, grasp the lever with the other hand, and then roll the barbell to relax.

The second method is standing barbell raise:

Choose a squat rack or Smith rack, use an empty bar, then stand sideways under the barbell, hold the barbell on the upper side of the trapezius muscle of the shoulder, be careful not to press on the bones, then perform shoulder flexion, extension, and abduction exercises, your trapezius muscle will naturally be effectively massaged.

3. Yoga

1. Ear-to-shoulder pose

Relax and lean your right ear towards your right shoulder. Your left shoulder may naturally shrug. At this time, tilt your head back until you feel your left shoulder moving backward and downward. Raise your right hand above your head and place your hand on your left cheekbone. Do not pull your head hard. This action can stretch the upper trapezius muscle. Hold your breath for 30 seconds. Next, use your left ear to find your left shoulder and take a deep breath.

2. Crocodile pose

It may feel uncomfortable at first, and it may seem strange to relax while lying on your stomach, but this pose can really help you relax your trapezius muscles. Lie on your stomach with your feet hip-width apart. Place your hands together under your chin. Next, place your forehead on the backs of your hands. This can relieve pressure on your lower back, but your main focus is on lengthening your spine and relieving tension in your upper back and neck. Breathe deeply and relax.