Trap Trouble with Peak Pilates

Trap Trouble

Many people experience neck pain, tightness and headaches arising from trigger points within the upper trapezius muscle. Massage, stretching, taping and acupuncture help relieve acute symptoms. However, we need to identify why this keeps happening.

Unfortunately, this muscle receives a lot of bad press when the upper trapezius muscle actually plays an important role in positioning and movement of the shoulder. The main culprits are in fact faulty posture and stress.

POOR POSTURE of the neck and shoulders places increased strain on the upper trapezius muscle. A forward head posture means that the head is not placed over the centre of gravity; therefore the amount of weight that the joints and muscles of the neck must support is significantly increased, leading to fatigue and pain. Likewise, rounded shoulders increase the demand on this muscle, which it’s simply not designed to withstand for prolonged periods.

To correct your posture firstly ensure your lower back and pelvis are in a neutral alignment, then try imagining your shoulder is a coat that you need to hang up on a coat hook directly behind your shoulder.

Roll your shoulder up, back and then slightly down, to put it in place. Then retract your head as if to give yourself a double chin or imagine that your head is a draw in a chest of draws that you need to slide back in. Your eye line should remain on the horizon as you do this.

STRESS will activate our ‘fight-flight response’ – causing our shoulders to elevate and roll forward – picture a scared cat backed into a corner. When you notice your shoulders elevating, bring your focus to your breathing. Try to relax the shoulders and breathe into your belly. You may need to continue to repeat this process frequently, in order to break the habit.

Don’t fall into the Trap trap! For more advice and help in relieving symptoms and resolving the cause, see a physiotherapist or try some pilates to reduced stress and improve your posture.

Karen Donaldson-Barron Physiotherapist – Peak Pilates & Physio Red Beach & Millwater

Pilates