"T" Pain

Ever say,  "I don't know" and shrug your shoulders as a gesture to follow the words? Or have you ever carried the "weight of the world on your shoulders." Well, not literally, but if you think about it, many of life stresses can be felt in the shoulder area. This area that aligns across the upper back and just below the neck is blanketed by a broad muscle call the Trapezium. This muscle has a "T" shape, because it has 3 layers of muscle fibers: upper, middle and lower. The upper fibers cover the back of the neck (cervical), middle fibers cover across the shoulder and the lower go down the mid back. This muscle works with the bones to pull the neck back and to either side to bring the ear toward the shoulder, shrug the shoulders and pull the shoulder blades closer together. This muscle does not only help to move the body but also assist in stabilization of the neck which has the awesome task of holding a 20-26Lb head in alignment. Sounds like a lot of work, right? 

But did you know that this muscle can be a contributor to some of the pain patterns some experience: achy pain around the ear or near the temple and between the shoulder blades. These areas of pain can be uncomfortable and can be caused by sedentary lifestyles, sitting for long periods at a computer, texting, poor posture, carrying heavy bags, etc. These behaviors can cause overloading of the muscle, hence causing it to be hyper toned (high muscle mass) and chronic issues for many, but pain and discomfort doesn't have to be a way of life. Proper stretching, moist heat compresses and trigger point therapy can help to improve muscle tone, relieve pain, increase blood flow and range of motion. So, if you are having some discomfort in the Trap area, why not try some of these self-care techniques to better improve your condition and your muscle. I am sure the Trap muscle would not mind a little TLC (tender loving care).

Self Care Techniques:

1. Wet a towel and put it in the microwave for about 1-Min and place it across the shoulder area where there is tightness or restriction. Repeat 2-3 times

2. Get a tennis ball and stand against the wall, place the ball along the edge of you shoulder and slowly move inward toward your mid back (stop there), then go back toward the edge of your shoulder. Any tender area(s) you encounter, stop, take a couple deep diaphragmatic breaths and then continue. Repeat this step at every tender spot. Repeat 2-3 times. When you have covered the length of the muscle across, repeat and slightly move up and down along the muscle to further treat the tissue fibers (this is called cross fiber friction-breaks up adhesion). Do one side at a time. Repeat 2-3 times. When both sides are done, place moist heat on the shoulder area worked and shrug shoulders up and down slowly to stretch the tissue. Another good stretch is below:

3. With that same tennis ball, go from the base of the neck and just adjacent to the spine (never go  over the spine) and slowly move down and up the mid back. to better get to the tissue, you can pull your arm slightly across your chest to further work the muscle tissue. Do to both sides and when complete, add moist heat to further loosen any tightness in the muscle. A good stretch for the mid back is to round the back, making sure to turn your shoulders inward and arms inward (back of hands should be facing each other). Repeat stretch 3-4 times and with each stretch hold a few seconds. When you come out of the stretch, roll your shoulders back, bringing your shoulder blades together and the palms of your hands should be facing outward and up along your side. So roll in, roll out.