05/08/2025
Trapezius Myalgia is a common issue characterised by pain, tightness and stiffness in the neck, upper back and shoulder region. There are many common causes such as poor posture, repetitive movements, physiological stress and tension, muscle imbalance or weakness and injury/overtraining.
Prevention Strategies:
โ
๐ ๐ฎ๐ถ๐ป๐๐ฎ๐ถ๐ป ๐ฃ๐ฟ๐ผ๐ฝ๐ฒ๐ฟ ๐ฃ๐ผ๐๐๐๐ฟ๐ฒ: Keep your head aligned with your spine and shoulders relaxed during training and daily activities.
๐ ๐ฆ๐๐ฟ๐ฒ๐๐ฐ๐ต ๐ฅ๐ฒ๐ด๐๐น๐ฎ๐ฟ๐น๐: Incorporate neck and upper back mobility exercises into your daily routine.
๐๐ป ๐ฆ๐๐ฟ๐ฒ๐ป๐ด๐๐ต๐ฒ๐ป ๐ฆ๐๐ฝ๐ฝ๐ผ๐ฟ๐๐ถ๐ป๐ด ๐ ๐๐๐ฐ๐น๐ฒ๐: Train your scapular stabilizers (e.g., lower traps, rhomboids) to offload stress from the upper traps.
๐ค ๐ฅ๐ฒ๐๐ ๐ฎ๐ป๐ฑ ๐ฅ๐ฒ๐ฐ๐ผ๐๐ฒ๐ฟ๐: Allow time for proper recovery between sessions. Avoid overtraining the upper body.
๐๐ปโโ๏ธ ๐ ๐ฎ๐๐๐ฎ๐ด๐ฒ ๐ฎ๐ป๐ฑ ๐ ๐๐ผ๐ณ๐ฎ๐๐ฐ๐ถ๐ฎ๐น ๐ฅ๐ฒ๐น๐ฒ๐ฎ๐๐ฒ: Use foam rollers, massage balls, or professional therapy to reduce muscle tension and release trigger points.
๐ง๐ป ๐ฆ๐๐ฟ๐ฒ๐๐ ๐ ๐ฎ๐ป๐ฎ๐ด๐ฒ๐บ๐ฒ๐ป๐: Techniques like deep breathing, mindfulness, and meditation can help reduce stress-related muscle tension.
