Los 7 mejores estiramientos de trampa para aflojar un trapecio apretado
Si sientes tensión en la espalda y los hombros, puede estar relacionada con los trapecios. Explora los mejores estiramientos del trapecio para aflojar los músculos y aliviar el dolor.
El índice
Puntos clave:
1. El trapecio es un gran músculo de la espalda que comienza en la base del cuello, se extiende a través de los hombros y luego baja hasta la mitad de la espalda, como un trapecio.
2. Cuando los músculos del trapecio están tensos, puede tener un impacto en la movilidad de la parte superior del cuerpo, lo que provoca molestias.
3. Los estiramientos específicos y los ejercicios de fortalecimiento para el dolor de trapecio pueden mejorar la flexibilidad y reducir la tensión (vea los videos a continuación).
Hinge Health ofrece fisioterapia virtual y más para ayudar a controlar el dolor de la parte superior del cuerpo y el trapecio. Aprende más.
Ya sea que sus días estén llenos de reuniones consecutivas, conducir, proyectos domésticos o algún nivel de trabajo manual repetitivo, es muy probable que haya experimentado dolor en el músculo trapecio en algunos puntos. Es posible que no supieras que era tu trapecio (comúnmente conocido como las "trampas") lo que te estaba enfermando.
El músculo trapecio es un músculo grande de la espalda que se parece a un trapecio. Comienza en la base del cuello, se extiende a través de los hombros y luego baja hasta la mitad de la espalda. Está involucrado en muchos movimientos diferentes, como encogerse de hombros, sentarse derecho, inclinar la cabeza hacia arriba y hacia abajo y girar el torso. Cuando los músculos del trapecio están tensos, puede tener un impacto en la movilidad de la parte superior del cuerpo, lo que provoca molestias.
Puedes experimentar dolor en el trapecio por muchas razones diferentes. Pero ya sea que se trate de algo que le moleste regularmente o en ocasiones, existen algunas medidas relativamente simples, sobre todo ejercicios de estiramiento específicos, que pueden ayudarlo a prevenir y controlar el dolor del trapecio, dice Cody Anderson, fisioterapeuta, DPT, fisioterapeuta en Hinge Health.
Sigue leyendo para saber cómo el fortalecimiento de los músculos trapecios puede mejorar la función diaria y reducir el dolor, especialmente con estos estiramientos recomendados por Hinge Health fisioterapeuta.
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7 estiramientos de trapecio para la tensión y el alivio del dolor
Revisado por nuestros expertos clínicos y médicos
Cody Anderson, PT, DPT
Jonathan Lee, MD, MBA
Dylan Peterson, PT, DPT
This helps strengthen the front neck muscles, which can help alleviate some load on the upper trapezius muscle when it comes to neck support.
How to do it:
Stand in a comfortable position, and nod your head slightly to bring your chin toward your chest.
Glide or retract your chin back, focusing on relaxing your jaw muscles while you hold this position.
Relax your neck muscles to move back to the starting motion.
2. Seated resisted rows
¿Quieres atención de expertos? Consulta si estás cubierto por nuestro programa gratuito →These strengthen your middle trapezius muscle so that there’s less stress on your upper trapezius.
How to do it:
Secure the middle of a resistance band around the bottom of one or both feet and hold the ends of the band in each hand.
Extend your legs so there’s tension in the band and extend your arms toward your feet.
Bring your hands to the side of your ribcage by bending your elbows and pulling the band toward you.
Extend your arms again to return to the starting position.
“This is a great exercise to strengthen your entire trapezius muscle because it works all of the parts — the upper, middle, and lower regions,” says Dr. Anderson.
How to do it:
Secure the middle of a resistance band around the bottom of one or both feet and hold the ends of the band in each hand.
Extend your legs so there’s tension in the band and extend your arms toward your feet.
Move your arms out to the sides, away from each other, bringing them into a “T” position. Stop at about shoulder height.
Move your arms back together to return to the starting position.
For many people, the lower part of their trapezius muscle is weaker than the other parts. This means that when you go to do any activity that involves a lot of lower trapezius movement, like painting a ceiling or lifting boxes, you may strain the muscle, says Dr. Anderson. The Resisted Y, which requires you to lift overhead, does a good job of strengthening it to prevent injury.
How to do it:
Secure the middle of a resistance band around the bottom of one or both feet and hold the ends of the band in each hand.
Extend your legs so there’s tension in the band and extend your arms toward your feet.
Raise your arms overhead into a “Y” position.
Lower your arms back down to the starting position.
These help work your upper trapezius and make overhead motions, like lifting something above your head, easier.
How to do it:
Sit up tall with your arms at your sides.
Slide your hands up your sides towards your underarms as your elbows move up and out to the sides. It’s okay if your shoulders shrug up.
Slide your hands back down to the starting position.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
This is one of the best trapezius stretches for pain, says Dr. Anderson. It lengthens out your middle trapezius muscle and gets it moving, which is good if it stiffens up during the day.
How to do it:
On a yoga mat, start on all fours, with your hands directly under your shoulders and hips under your knees.
Lift one hand off the floor and reach it underneath your stomach to your opposite side, as you let your shoulder lower toward the floor. Allow your chest and head to rotate as you do this gentle twist.
Twist as far as is comfortable, and hold the stretch.
Slowly return to the starting position and repeat on the other side.
This simple move stretches out your upper trapezius muscle. Just make sure to tilt your head to the right, then the left, to get the whole muscle stretched out.
How to do it:
Start by standing or sitting comfortably.
Slowly tilt your head to the side, lowering your ear toward your shoulder.
Hold here, then lift your head back to the starting position. Repeat on the opposite side.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
If you have persistent trapezius pain and stiffness, physical therapy may help provide the pain relief you need. “A physical therapist can do a full assessment to check for muscle, tendon, and ligament tightness and weakness,” explains Dr. Anderson. They can also work with you to find modifications for certain movements to decrease your trap pain and allow you to get back to the activities you love. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.
Why do my trap muscles hurt?
There are a few factors that can contribute to tight traps, including:
Hunching over for too long while sitting. There’s no such thing as perfect posture, but staying in any position for too long can contribute to joint and muscle pain. “For example, if you’re stuck in a position where your shoulders are elevated, like hunching over a keyboard, you’ll have to use your traps for a long time,” explains Dr. Anderson. This can cause pain all along your trap muscles — especially the upper part — if you don’t get a break. The good news is that frequent movement snacks are very effective in preventing and treating upper back pain.
Muscle strain. “The trapezius provides stability to the upper back and neck, so some activities, like lifting or push-pulling motions, put more pressure on it,” says Dr. Anderson. That’s not to say that these movements are bad or dangerous. But if you do more than your body is prepared for, it could lead to a strained trapezius muscle.
Stress. Research shows that trapezius muscle activity increases during stressful situations. “We carry stress in our shoulders, which can put an extra burden on the trapezius,” says Dr. Anderson. Stress can also decrease your tolerance to pain, so you may be more likely to notice — and be bothered by — trapezius pain if you’re under a lot of pressure.
PT tip: Do a reset
Do you get trapezius pain when you sit at your desk? Every thirty minutes, take a break and pull your shoulder blades back and down. Make sure that you lift your shoulders all the way to your ears and push your shoulder blades all the way down to get the greatest relief. “That will help stretch out your trapezius muscle so it doesn’t stiffen up while you’re sitting still,” says Dr. Anderson.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Steffan Wittrup Christensen, Thorvaldur Skuli Palsson, Hans Jørgen Krebs, Graven-Nielsen, T., & Rogerio Pessoto Hirata. (2023). Prolonged slumped sitting causes neck pain and increased axioscapular muscle activity during a computer task in healthy participants – A randomized crossover study. Applied Ergonomics, 110, 104020–104020. doi:10.1016/j.apergo.2023.104020
Luijcks, R., Vossen, C. J., Roggeveen, S., van Os, J., Hermens, H. J., & Lousberg, R. (2016). Impact of early life adversity on EMG stress reactivity of the trapezius muscle. Medicine, 95(39), e4745. doi:10.1097/md.0000000000004745
Ourieff, J., & Amit Agarwal. (2018, December 6). Anatomy, Back, Trapezius. National Institute of Health. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK518994/
Trapezius Muscle. (2021, June 3). Cleveland Clinic. https://my.clevelandclinic.org/health/body/21563-trapezius-muscle#:~:text=The%20trapezius%20is%20a%20muscle,%2C%20arms%2C%20shoulders%20and%20torso.