Hip Flexor Strengthening Exercises

This blog post contains 15 different exercises that strengthen the Hip Flexor muscles.

Strengthening a weak hip flexor group will help the muscles tolerate more load. (… this is especially useful if you have an injury to the Hip Flexors.)

The Hip Flexor muscle group consists of:

• Iliopsoas
• Rectus Femoris
• Tensor Fasciae Latae
• Sartorius
• Pectineus
• Gluteus Medius (Anterior)
• Adductor (Anterior)

The exercises mentioned on this blog post will strengthen all of the Hip Flexor muscles mentioned above.

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How To Strengthen The Hip flexors

The Hip Flexor strengthening exercises have been arranged in approximate order increasing difficulty.

Note:

• Aim to feel a firm muscular contraction in the front of the hip.
• Focus on the exercise that is appropriate to your current level of strength.
• Be careful of getting a cramp.
• Exercises to be performed pain-free.

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1. Hip Flexion Isometric

Instructions:

• Stand in front of a wall.
  • You can hold onto the wall for balance.
• Have the tip of your toes are in contact with the base of the wall.
• Keep your leg completely straight.
• Push your foot into the wall as hard as you can comfortably tolerate.
• Aim to feel a contraction in the front of the hips.
• Hold this contraction for 30 seconds.
• Perform 3 repetitions.
• Repeat on the other side.

2. Hip Flexion Isometric #2

Instructions:

• Lie down on the floor with your hip and knee bent at ~90 degrees.
• Place your hands on top of the knee.
• Without allowing your hand to move from this position, push your knee into your hand as hard as you can comfortably tolerate.
• Aim to feel a contraction in the front of the hips.
• Hold this contraction for 30 seconds.
• Perform 3 repetitions.
• Repeat on the other side.

3. Hip Flexion Isometric #3

Instructions:

• Assume a lunge position.
  • (The leg at the back will be side that will be targeted.)
• Push the foot of the leg at the back into the ground as hard as you can comfortably tolerate.
• Aim to feel a contraction in the front of the hips.
• Hold this position for 30 seconds.
• Perform 3 repetitions.
• Repeat on the other side.

4. Straight Leg Raise

Instructions:

• Lie down on the floor.
• Lock your leg straight.
• Lift your leg to ~30 degrees.
• Aim to feel the contraction at the front of your hip and thigh.
• Hold for 5 seconds.
• Perform 10-20 repetitions.
• Repeat on the other side.
• Progression:
  • Add an ankle weight.
  • Tie a resistance band between ankles.

5. Straight Leg Raise (Hip Extended)

Instructions:

• Lie down on the floor.
• Hold your knee towards the chest.
• Lock the other leg in a straightened position.
  • (This is the side that will be targeted.)
• Lift your leg to ~30 degrees.
• Aim to feel the contraction at the front of your hip and thigh.
• Hold for 5 seconds.
• Perform 10-20 repetitions.
• Repeat on the other side.
• Progression:
  • Add an ankle weight.

6. Strengthening with Resistance Bands

Instructions:

• Tie a resistance band to a stationary object at floor height.
• Loop the other end of the resistance band around your ankle.
• Face away from the anchor point.
• Step forwards to increase tension on the band.
• Stand up right.
• Hold onto something for balance.
• Lock your knee straight throughout this exercise.
• Allow your leg to be pulled backwards.
• Pull your leg forwards.
• Aim to feel the contraction at the front of your hip and thigh.
• Perform 30 repetitions.
• Repeat on the other side.
• Progression:
  • Increase tension on resistance band.

7. Strengthening with Resistance Bands (Supine)

Instructions:

• Lie down on the floor.
• Loop a resistance band around both of your feet.
• Whilst keeping one leg straight, bend the other knee towards your chest.
• Aim to feel a contraction in the front of the hips.
• Perform 30 repetitions.
• Repeat on the other side.
• Progression:
  • Increase tension on resistance band.

8.  Straight Leg Lift (Sitting)

Instructions:

• Long sit on the floor with the support of your hands behind you.
• Keep your leg straight throughout this exercise.
• Without moving your pelvis, lift up your leg as high as possible.
• Aim to feel a contraction in the front of the hips.
• Hold for 5 seconds.
• Perform 10 repetitions.
• Progression:
  • Lean your torso forwards.
  • Use an ankle weight.

9. Knee Lift (Sitting)

Instructions:

• Sit up right on the edge of a chair.
• Lift your knee as high as possible.
• Do not lean backwards.
• Aim to feel a contraction in the front of the hips.
• Hold for 5 seconds.
• Perform 10 repetitions.
• (If you find it difficult to lift the weight of your leg, lean you torso slightly backwards.)
• Progression:
  • Wrap a resistance band between your ankles.
  • Use an ankle weight.

10. Knee Lift (Standing)

Instructions:

• Stand upright.
• Place your foot onto a chair at knee height.
• Lift your knee as high as possible.
• Do not lean backwards as you lift your knee up.
• Aim to feel a contraction in the front of your hip.
• (If you find it difficult to lift the weight of your leg, you can use your hands to provide some assistance.)
• Hold for 5 seconds.
• Perform 10 repetitions.
• Progression:
  • Use an ankle weight.

11. Sliders

Instructions:

• Wear a sock on your foot.
• Assume the lunge position.
  • (The leg at the back will be the side that is targeted.)
• Lunge forwards.
• Lean as much of your body weight into your back leg.
• Push the foot of the back leg into the ground as hard as you comfortably can tolerate.
• Slide your back foot forwards and backwards.
• Aim to feel a contraction in the front of your hip.
• Perform 10-20 repetitions.

12. Mountain Climbers

Instructions:

• Place your hands on a chair.
• Assume a straight arm plank position.
• Bring your knee up towards the chest.
• Aim to feel a contraction in the front of your hip.
• Hold for 2-5 seconds.
• Alternate sides.
• Perform 10-20 repetitions.
• Progression:
  • Loop a resistance band between your feet.

13. Hanging Leg Lift

Instructions:

• Hang onto a bar.
• Bring your knees upwards.
• Aim to feel a contraction in the front of your hip.
• Do not swing your legs.
• Hold for 2-5 seconds.
• Perform 5-10 repetitions.
• Progression:
  • Hold a weight between your knees.

14. Jack Knife

Instructions:

• Lie down on the floor.
• Lift both legs upwards as you reach forwards with your arms.
• Aim to feel a contraction in the front of your hip.
• Hold for 2-5 seconds.
• Perform 5-10 repetitions.
• Progression:
  • Hold position for longer period of time.

15. Eccentric Hip Flexor Strengthening

Instructions:

• Sit down on a bench.
• Lock your foot underneath a heavy weight.
• Hold the other knee towards the chest.
• Slowly lean backwards to a height that your are comfortable with.
• Return to the starting position.
• Aim to feel a contraction in the front of your hip.
• Perform 5-10 repetitions.
• Progression:
  • Hold an appropriate amount of weight on your chest.

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Conclusion

Try out the exercises suggested on this blog post to strengthen the Hip Flexor muscle group.

Focus on the exercises that give you the best results.

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What to do next

1. Any questions?… (Leave me a comment down below.)

2. Come join me on the Facebook page. Let’s keep in touch!

3. Start doing the exercises!

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Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.

The post Hip Flexor Strengthening Exercises appeared first on Posture Direct.

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Hamstring Strengthening Exercises

This blog post contains 16 different exercises that strengthen the Hamstring muscles.

Strengthening the Hamstring can help to promote pelvis stability, increase resilience in the muscle and to fix a Hamstring strain injury.

The Hamstring muscle group consists of:

• Biceps Femoris (Long/Short head)
• Semitendinosus
• Semimembranosus
• Adductor Magnus (Ischiocondylar)

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How To Strengthen The Hamstring

As the Hamstring muscles cross both the hip and knee joint, there are 2 types of exercises that can be performed:

• Knee Dominant
• Hip Dominant

I have arranged the Hamstring strengthening exercises in approximate order of increasing difficulty.

Note:

• Aim to feel a firm muscular contraction in the back of the thigh.
• Focus on the exercise that is appropriate to your current level of strength.
• Be careful of getting a cramp.
• Exercises to be performed pain-free.

Knee Dominant Hamstring Exercises

The following exercises aim to strengthen the middle to lower portion of the Hamstring muscles.

1. Hamstring Isometric

Instructions:

• Sit down on a chair.
• Place your heel on the floor in front of you.
• Drag your heel into the floor as hard as you can without moving your leg from this position.
• Aim to feel a contraction in the back of the thigh.
• Hold for 2-5 seconds.
• Perform 10-20 repetitions.
• Repeat on the other side.
• Progression:
  • Perform the contraction at different knee angles.

2. Leg Curl (Prone)

Instructions:

• Lie facing downwards on the floor.
• Bend your knee as far as possible.
• Aim to feel a contraction in the back of the thigh.
• Hold for 2-5 seconds.
• Perform 10-20 repetitions.
• Repeat on the other side.
• Progression:
  • Use an ankle weight or resistance band.
  • Perform on a Hamstring curl machine.

3. Leg Curl (Standing)

Instructions:

• Stand up right.
• Hold onto something for balance.
• Bend your knee as far as possible.
• Aim to feel a contraction in the back of the thigh.
• Hold for 2-5 seconds.
• Perform 10-20 repetitions.
• Repeat on the other side.
• Progression:
  • Use an ankle weight.

4. Resistance Band

Instructions:

• Anchor a resistance band to a stationary object in front of you.
• Tie the other end of the resistance band on your ankle.
• Move away from the anchor point to increase the amount of tension on the band.
• Sit down on a chair that is facing towards the resistance band.
• Bend your knee.
• Aim to feel a contraction in the back of the thigh.
• Hold for 2-5 seconds.
• Perform 10-20 repetitions.
• Repeat on the other side.
• Progression:
  • Increase the resistance on the band.

5. Heel Slide

Instructions:

• Sit down on a chair.
• Straighten your leg in front of you.
• Place your heel on the floor.
• Apply a downward pressure into the ground with your heel.
• Drag your heel firmly towards you.
• Aim to feel a contraction in the back of the thigh.
• Perform 10-20 repetitions.
• Repeat on the other side.
• Progression:
  • Apply more pressure into the floor.

6. Elevated Bridge

Instructions:

• Lie down on your back.
• Place the back of your heels on a chair.
• Bend your knees slightly.
• Lift your hips off the floor.
• Aim to feel a contraction in the back of the thigh.
• Hold for 2-5 seconds.
• Perform 10-20 repetitions.
• Progression:
  • Hold an appropriate amount of weight in front of the hips.

7. Nordic Curl

(Note: This is an advanced hamstring exercise. Perform this exercises at your own risk.)

Instructions:

• Kneel down on the floor.
  • If required, you can place a pillow underneath the knees.
• Fixate the back of your heels against a stationary object.
• Slowly lower your body towards the floor.
• Return to the up right kneeling starting position.
• Perform 5-10 repetitions.
• Progression:
  • Move slower.

Hip Dominant Hamstring Exercises

The following exercises aim to strengthen the upper to middle portion of the Hamstring muscles.

8. Supine Isometric

Instructions:

• Lie down on the floor.
• Keep the leg completely straight.
• Push your heel into the floor as hard as you can.
• Aim to feel a contraction in the upper hamstring region.
• Hold for 2-5 seconds.
• Perform 10-20 repetitions.

9. Standing Hip Extension

Instructions:

• Stand up right.
• Hold onto something for balance.
• Bring your leg backwards.
• Aim to feel a contraction in the upper hamstring region.
• Hold for 2-5 seconds.
• Perform 10-20 repetitions.
• Repeat on the other side.
• Progression:
  • Use a resistance band.

10. Hip Extension (4 point Kneel)

Instructions:

• Assume the 4 point kneel position.
• Lift your leg upwards.
• Aim to feel a contraction in the upper hamstring region.
• Hold for 2-5 seconds.
• Perform 10-20 repetitions.
• Repeat on the other side.
• Progression:
  • Use an ankle weight.

11. Hip Extension Isometric Against Wall

Instructions:

• Lie down on the floor.
• Place your leg high up onto a wall.
• Keep your knee straight.
• Push your heel into the wall as hard as you can.
• Aim to feel a contraction in the upper hamstring region.
• Hold for 2-5 seconds.
• Perform 10-20 repetitions.
• Repeat on the other side.

12. Hamstring Bridge

Instructions:

• Lie down on your back.
• Bend your knees slightly.
• Lift your hips off the floor.
• Aim to feel a contraction in the upper hamstring region.
• Hold for 2-5 seconds.
• Perform 10-20 repetitions.
• Progression:
  • Hold an appropriate amount of weight in front of the hips.

13. Single Leg Bridge

Instructions:

• Lie down on your back.
• Have your knees bent and feet on the floor.
• Hold one knee towards your chest.
• Push your heel into the ground.
• Lift your hips off the floor.
• Aim to feel a contraction in the upper hamstring region.
• Hold for 2-5 seconds.
• Perform 10-20 repetitions.
• Repeat on the other side.
• Progression:
  • Hold an appropriate amount of weight in front of the hips.

14. Romanian Dead Lift

Instructions:

• Stand upright.
• Have your feet shoulder-width apart.
• Keep your legs slightly bent throughout this exercise.
• Push your hips backwards as you hinge forwards at the hips.
• Hinge as low as you can keep a neutral pelvis and spine.
• Aim to feel a pulling sensation in the upper hamstring region.
• Return to the upright position.
• Perform 10 repetitions.
• Progression:
  • Hold onto an appropriate amount of weight with both hands.

15. Romanian Dead Lift (Single Leg)

Instructions:

• Place your feet in a staggered position.
  • (The leg at the front will be targeted.)
• Bend the front knee slightly.
• Shift most of your body weight onto the front leg.
• Keep a neutral spine and pelvis throughout this exercise.
• Push your hips backwards as you hinge forwards from the hips.
• Aim to feel a pulling sensation in the back of the hip.
• Perform 20 repetitions.
• Repeat on the other side.
• Progression:
  • Hold onto an appropriate amount of weight.

16. Bulgarian Split squat

Instructions:

• Sit on the edge of a bench.
• Straighten both legs in front of you.
  • The position of the heels dictates the approximate distance that you will stand from the bench.
• Stand up facing away from the bench.
• Hold onto something for balance.
• Place one foot on top of the bench.
• Hinge forwards at the hips so that your torso is leaning forwards.
• Shift your body weight into the front leg.
• Push through your heel of the front leg.
• Lower your body as low as possible.
• Aim to feel a pulling sensation in the back of the hip.
• Perform 10-20 repetitions.
• Repeat on the other side.
• Progression:
  • Hold onto an appropriate amount of weight.

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Conclusion

Try out the exercises suggested on this blog post to strengthen the Hamstring muscle group.

Focus on the exercises that give you the best results.

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What to do next

1. Any questions?… (Leave me a comment down below.)

2. Come join me on the Facebook page. Let’s keep in touch!

3. Start doing the exercises!

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Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.

The post Hamstring Strengthening Exercises appeared first on Posture Direct.

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This blog post provides the best exercises, stretches and strategies to help fix Upper Trapezius muscle pain (Trapezius Myalgia).

Pain in the Upper Trapezius muscle is a problem experienced by many people.

An Upper Trapezius strain can lead to symptoms such as:

• Pain
• Headaches
• Tinnitus
• Dizziness
• Muscle spasm/stiffness
• Difficulty turning the head
• Eye tension

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Exercises for Upper Trapezius Muscle Pain

STEP 1: Reduce Aggravations
STEP 2: Apply Heat
STEP 3: Pain Management
STEP 4: Gentle Movements
STEP 5: Releases
STEP 6: Stretches
STEP 7: Strengthening Exercises
STEP 8: Lower Trapezius Strengthening
STEP 9: Tape The Trapezius
STEP 10: Shoulder Position
STEP 11: Strengthen Other Shoulder Muscles
STEP 12: Sleeping Position
STEP 13: Address Hunchback Posture
STEP 14: Address Rounded Shoulders
STEP 15: Differential Diagnosis

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STEP 1: Minimize exposure to aggravating activities

The first step in addressing Trapezius muscle pain is to minimize the exposure to any activity/position/movement that noticeably aggravates the pain.

Such activities may include: (but not limited to)

• Prolonged sitting (Driving, Computer use)
• Having poor posture
• Repetitively reaching arms over head
• Turning head towards one side
• Sleeping with the head at an awkward angle
• Lifting/Carrying
• Stress

If you continue to subject yourself to the activity that makes your Upper Trapezius pain worse on a regular basis, this may increase the time it will take for a full recovery.

STEP 2: Apply Heat

Pain in the Upper Trapezius muscle tends to respond well to the application of heat therapy.

Heat application will help warm up the muscle, increase circulation to the area and promote relaxation.

Consider using the following:

• Apply a heat pack directly on top of the area of pain for 10 minutes.
• Take a warm/hot shower and allow the water to run over the area of pain for 10 minutes.
• Sit in a sauna/steam room for 5-10 minutes.
• Apply deep heat cream 2-3 times per day.

(Note: Please be careful with the application of heat therapy as there is a risk of a burn to the skin.)

STEP 3: Pain Management

If there is a substantial amount of pain in the Upper Trapezius, you may need to consider taking pain medication to help reduce the intensity.

Consider getting a review with your Primary Care Provider to determine if pain medication is appropriate in your situation.

Recommendation: Give the exercises mentioned on this blog post the best chance to help reduce your pain BEFORE considering any pain relief medication.

(In my opinion – pain medication should ideally be reserved for when all other conservative management have been exhausted.)

If you do require medication to address your Upper Trapezius muscle pain, I strongly recommend that you use it conjunction with the exercises and suggestions mentioned on this blog post.

STEP 4: Gentle Movements

Performing gentle movements of the neck and shoulder blade can help loosen up the Upper Trapezius muscle.

Try these simple movements:

(Note: Make sure that there is no increase in pain whilst performing the following exercises.)

a) Shoulder Blade Circles

Instructions:

• Keep your arms relaxed throughout this exercise.
• Shrug your shoulders upwards.
• Pull them backwards.
• Squeeze the shoulder blades together.
• Relax.
• Keep your neck completely relaxed throughout this exercise.
• Perform 20 repetitions.
• Repeat exercise in the opposite direction.

Note: Apply as much tension as you can comfortably tolerate.

b) Neck Rotation

Instructions:

• Turn your head slowly towards the left and right.
• Aim to keep your neck and shoulders relaxed throughout this exercise.
• Do not move into any pain.
• Perform 20 repetitions.

c) Neck Tilts

Instructions:

• Tilt your head slowly towards the left and right.
• Aim to keep your neck and shoulders relaxed throughout this exercise.
• Do not move into any pain.
• Perform 20 repetitions.

d) Neck Flexion/Extension

Instructions:

• Aim to keep your neck and shoulders relaxed throughout this exercise.
• Slowly tilt your head upwards and downwards.
• Do not move into any pain.
• Perform 20 repetitions.

STEP 5: Releases

Aim to perform the following release the exact area where you are experiencing pain.

This will help get rid of those annoying “knots” in the Upper Trapezius muscle.

a) Upper Trapezius (Neck)

Instructions:

• Lie down on the floor.
• Place a massage ball underneath the side of the spine at the back of your neck.
• Keep your neck relaxed.
• Gently move your head over the ball to cover the entire painful region.
• Do not place the massage ball directly on top of any bones.
• Duration: 1-2 minutes.

b) Upper Trapezius (Between neck and shoulder)

Instructions:

• Stand in front of the corner of a wall.
• Bend forwards towards the wall.
• Place a massage ball in the region between the neck and shoulder.
• Lean your shoulder against the wall.
• Apply an appropriate amount of weight into the massage ball.
• Make sure to cover the entire painful region.
• Duration: 1-2 minutes.

STEP 6: Stretches

With the following stretches, aim to target the specific area of the Upper Trapezius that is appropriate to you.

(Note: If stretching the makes your symptoms WORSE, you will either need to reduce the amount of stretch being applied or stop the stretches altogether.)

a) Upper Trapezius (Neck)

Instructions:

• Keep your chin gently tucked in throughout the stretch.
• Place the arm that is on the same side that you would like stretch behind your lower back.
• Pull this shoulder blade downwards.
• Whilst keeping your chin in the tucked position, look towards the arm pit on the opposite side.
• Place your hand on the top of your head and pull your head towards the arm pit.
• Aim to feel a stretch on the side/back of the neck.
• Hold for 30 seconds.

b) Upper Trapezius (Between neck and shoulder)

Instructions:

• Tuck your chin in and nod downwards.
• Tilt your head away from the side that you would like to stretch.
• Place your hand on the side of your head.
• Apply a downward pressure.
• Keep your head as relaxed as possible.
• Aim to feel a stretch on the region between the neck and shoulder.
• Hold for 30 seconds.

c) Upper/Middle Trapezius

Instructions:

(This stretch is described to stretch the right Middle Trapezius. To stretch the left side, use the opposite side mentioned in the instructions below.)

• Sit down on a chair.
• Curve your torso forwards.
• Look towards your left knee.
• Place your left hand behind the back of your head and pull your head towards the left knee.
• Whilst maintaining the downward pressure on your head, start to curve your upper back towards the left knee.
• Reach your right arm in front of you.
• Aim to feel a stretch in the area between the shoulder blade region and spine.
• Hold for 30 seconds.

STEP 7: Strengthening Exercises

It is important to strengthen the Upper Trapezius to increase the resilience of the muscle.

This will help the muscle to be able to tolerate more load and stress.

(Note: Only tense the Upper Trapezius muscle to the point where there is no pain! Over contracting the muscle may lead to more strain.)

a) Shrugs

Instructions:

• Have your arms by your side.
• Shrug your shoulder upwards as hard as you can comfortably tolerate without causing any pain.
• Feel the contraction of the Upper Trapezius.
• Hold for 30 seconds.
• Perform 3 repetitions.
• Repeat on other side if required.

Progression: Hold onto an appropriate amount of weight in your hand.

b) Neck Rotation

Instructions:

• Sit up right in a chair.
• Place your hand on the side of your head.
• Without moving your hand, turn your head firmly into your hand.
• Hold for 5 seconds.
• Repeat 20 times.
• Repeat on other side if required.

c) Neck Lateral Flexion

Instructions:

• Lie down on your side.
  • (The target side will be on the upper side.)
• Slowly lower your head towards the floor.
• Tilt your head upwards.
• Repeat 20 times.

d) Neck Extension

Instructions:

• Lie down on your stomach.
• Tuck your chin in.
• Lift your head slightly off the ground.
• Aim to feel the contraction of the muscles behind your neck.
• Hold for 10-30 seconds.
• Repeat 3 times.

e)  Scapula Retraction

Instructions:

• Maintain wide and long shoulders.
• Shrug your shoulder blades upwards.
• Squeeze the shoulder blades together.
• Aim to feel the contraction between the shoulder blades.
• Hold for 30 seconds.
• Repeat 3 times.

For more exercises: Scapular Retraction

f) Upward Rotation

Instructions:

• Lightly place your forearms onto a wall that is front of you.
• Keep your shoulders wide.
• Tilt the shoulder blades slightly backwards.
• Keep your neck completely relaxed.
• Slide your forearms up/down the wall.
• Do NOT shrug your shoulders as you are moving your arms.
• Perform 20 repetitions.
• Repeat 3 times.

STEP 8: Lower Trapezius Strengthening

In the vast majority of people with Upper Trapezius pain, it is common to see noticeable weakness in the LOWER Trapezius muscle.

Lower Trapezius weakness may lead to over-activity (… and potentially pain!) in the other areas of the Trapezius.

Here are some simple exercises to engage the Lower Trapezius:

a) Lower Trap Exercise #1

Instructions:

• Lean your torso at approximately a 45 degrees angle.
• Place one hand on something for support.
• Lift your other arm up with the thumb pointing upwards.
• Do not shrug your shoulders.
• Aim to feel a contraction in the area between the shoulder blade and spine.
• Hold for 5-10 seconds.
• Perform 5-10 repetitions.
• Progression: Hold onto light weights.

b) Lower Trap Exercise #2

Instructions:

• Assume the 4 point kneel position.
• Lift your arm as high as possible with thumb pointing upwards.
• Do not shrug your shoulders.
• Aim to feel a contraction in the area between the shoulder blade and spine.
• Hold for 5-10 seconds.
• Perform 5-10 repetitions.
• Progression: Hold onto light weights.

If you would like to see more exercises for the Lower Trapezius, check out this blog post:

See Post: The 7 Best Lower Trap Exercises

STEP 9: Taping

Applying tape to the Upper Trapezius in a specific manner can help take some tension away from the muscle.

Note: Do not apply tape to the skin if you are allergic to the adhesive used in the tape. If you developed pain, itchiness and/or a rash after tape application, take it off immediately as this suggests that your skin does not tolerate the tape.

Keep the tape on for no longer than a day. (Otherwise you may risk getting a skin reaction from the tape.)

a) Upper Trapezius Taping

(You will need a helper to assist you with applying the tape to your back.)

Instructions:

• Raise your arm over your head to help tilt your shoulder blades backwards.
• Maintain wide shoulders.
• Instruct your helper to anchor the tape to the top of the Trapezius muscle.
• The helper then will provide a downward pull towards the center of the back and attach the tape to the skin.
• Lower your arm by your side.

b) Middle Trapezius Taping

Instructions:

• Raise your arms out to the side.
• Bring the arms slightly backwards.
• Aim to feel a light tension in the area between the shoulder blades.
• Apply a tape starting from the back of the shoulder and gently pulling it towards the spine.

STEP 10: Shoulder Blade Position

One of the important function of the Upper Trapezius muscle is to carry/support the weight of the arm.

(… Keep in mind – the arms are heavy!)

Make sure that you are not over shrugging or allowing your shoulder blades to be drooping downwards.

These sub-optimal shoulder blade positions may place more additional pressure on the Trapezius. In the long term – this may lead to pain in the muscle.

Here is a quick way to re-position your shoulders in a more optimal position:

Instructions: Follow the 3 steps below to engage the lower trapezius.

1. Upward Rotation:

Reach and stretch out your hands as far to opposite sides as possible.

2. Retraction:

Slightly bring your arms backwards.

Make sure you can feel a gentle contraction between your shoulder blades.

Do not over squeeze your shoulder blades together.

3. Posterior Tilt: 

Turn your palms towards the back as far as you can so that your thumbs are pointing towards the back/floor.

4. Feel the contraction around the shoulders blades.

• Take note of your shoulder position. Keep this position! And gently lower your arms by your side.
• Think: “Wide and long shoulders”. 

STEP 11: Strengthen Other Shoulder Muscles

If the muscles that are involved with lifting of the arm are weak, this may place additional stress on the Trapezius muscle.

These muscles include:

• Deltoid
• Supraspinatus
• Long Head of Biceps

It is important to use a resistance that does not cause you to excessively shrug your shoulders.

a) Shoulder Elevation

Instructions:

• Place a resistance band underneath your foot.
• Hold the other end of the resistance band with your hand.
• Stand up right.
• Assume the ideal shoulder position.
• Place your other hand on the area where you are experiencing your Trapezius pain.
  • Make sure that this area does not excessively engage as you are lifting your arm. If it does – use a lighter resistance band.
• DO NOT shrug your shoulders.
• Lift your arm to shoulder height.
• Perform 10 repetitions.
• Perform 3 sets.

STEP 12: Sleeping position

I recommend sleeping on your back as this places a more even load through the shoulders.

Make sure to use a pillow with an appropriate height to encourage a neutral position of the head and neck.

You can also place a pillow underneath the back of the arm to help support the weight of the arm.

STEP 13: Hunchback Posture

Hunchback Posture is where the upper back (Thoracic Spine) slouches forwards.

This posture places the Upper Trapezius in a position that may encourage over-activity of the muscle.

Here is a complete guide on how to fix this postural issue:

See Post: Hunchback Posture Exercises

To get you started, here is an effective exercise to help your fix the Hunchback Posture:

a) Thoracic Extension

Instructions:

• Position the area of the upper back which is curving forwards over a foam roller.
• Support the weight of your head by placing your hands under your head.
• Arch backwards.
• Make sure that you do not arch your lower back.
  • It is imperative that you isolate the movement to the upper back region only.
• Oscillate in the end range position for 30 repetitions.
• Repeat 3 times.

Note: If using a foam roller is uncomfortable, try using something thinner. (eg. rolled up towel)

You may feel a few clicks as you perform this exercise. This is normal. It is a release of pressure within the joint space.

STEP 14: Rounded Shoulders

Rounded Shoulder is where the shoulders are in a position where they are slouched forwards.

This posture places the Trapezius in a position which may encourage over-activity of the muscle.

Here is a complete guide on how to fix this postural issue:

See Post: How To Fix Rounded Shoulders

To get you started, here are 2 exercises to help you fix the Rounded Shoulders:

a) Chest Stretch

Instructions:

• Place your forearm onto the door frame.
• The elbow should be slightly higher than shoulder height.
• Pull your shoulder back.
• Lunge forwards.
• Do not arch your lower back.
• Aim to feel a stretch in the chest region.
• Hold for 30 seconds.

b) Elbow Flares

Instructions:

• Place both hands (with elbows forward) on the sides of your head. (see Start position)
• Bring your elbows all the back. (see End position)
• Feel the contraction between the shoulder blades as you bring the elbows backwards.
• Hold for 5 seconds.
• Repeat 20 times.

STEP 15: Differential Diagnosis

If you have persisted with the suggested exercises on this blog post and there has been no improvement in the pain in the Upper Trapezius muscle, you may need to consider that the pain is not related to the Trapezius.

Here are some other potential sources of your pain:

• Rhomboid Muscle Pain
• Strain to Thoracic Erector Spinae muscle
• Levator Scapulae Pain
• Referred pain from the Neck
• Peripheral Nerve Irritation
• Anterior Scalene Referred Pain
• Rib fracture/contusion
• Heart/Lung issue

Recommendation: If any doubts, get assessed by a healthcare professional to determine what the specific issue may be.

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Conclusion

Follow the suggested steps in this blog post to help get relief from your Upper Trapezius muscle pain.

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What to do next

1. Any questions?… (Leave me a comment down below.)

2. Come join me:

Facebook | Instagram

3. Start doing the exercises!

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Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before attempting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.

The post Exercises For Upper Trapezius Muscle Pain appeared first on Posture Direct.

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