Schedule an Appointment Purchase a Gift Certificate Download Intake Form
Diana Remaley, LMT
Diana@RemaleyMassage.com
(203)292-5362
19 Compo Road South
Westport, CT

Stretching the Trap, revisited

This muscle group is likely tight right now!

This is a re-post of one of my oldest blog entries, from 2015.  The stretch itself is still one that I show 80% of my new clients, so I wanted to revamp this entry. It's worth it to get this move correct!

If you're feeling tension in your neck and shoulders, give this one a try.

Anatomy Lesson:

 The Trapezius (“Trap”) muscle attaches from roughly the base of the head, goes out to form what we refer to as “shoulders”, attaches to the top of the arm, moves in toward the shoulder blades, then down the spine. In this stretch, we take advantage of the attachment on the arm.

This stretch works by letting the  leg pull down on the arm; if you tense your shoulder, it won't work. Let your shoulders drop as far to the ground as possible. Turning your head to the opposite side stretches the entire length of upper musculature – pay attention to any particularly tense spots up your neck. If you notice a tender area, you can turn your chin up toward the sky, even rotating it a bit to try to release the tension and increase range of motion.

 The stretch:

Begin by holding your ankle, as if you were going to stretch the front of your thigh.

 

 

 Rather than pulling your ankle toward the back of your hip, stretch the Trap by letting the weight of your ankle and leg pull down on your arm. Turn your neck and head to the opposite side to increase the stretch. Hold for at least 20 seconds, moving your head further if possible.  Ideally, your ear would be able to touch your shoulder. I have to admit, though, mine only comes close on my most relaxed day!

Repeat on the both sides.

 

If you're stuck in your office chair or in a car, you can still do this stretch, just by grabbing the bottom of your seat instead of your ankle.  It's not AS complete, but it works in a pinch.

Once you master this stretch, I guarantee you'll be doing it constantly! It's wonderful when you're having a stressful day, and before and after exercising.

And remember that massage therapy is fantastic for the traps in particular.  Book a session today if you're still feeling some tension.  I'll see you in my Westport office!

© 2017 Diana Remaley Massage Therapy. All Rights Reserved.
Powered by Pebble 2.6.4 | Login
Diana Remaley, LMT
Diana@RemaleyMassage.com
(203)292-5362
19 Compo Road South
Westport, CT