Upper Trapezius Stretches

Lago

I've had a lot of problems my left shoulder blade and hasn't really been right for several years now. It feels winged but I've been told it's not. I also have tightness in my neck. There used to be a click when I turned my neck to the left and I can't turn it as far as I can to the right. Lately I've started to think this may come from upper trap tightness.

Whatever way I slept on Saturday night, it left the left side of my neck in a lot pain and I can't push it past about 50 degrees. I tried stretching it and got a very rough massage but that just seemed to make it worse. I've tried stretching it since and I can only feel it along the back corner of my neck and not at all between my shoulder blade and neck (the part alot of people would still consider the shoulder).

I'm doing the basic stretches (trying to touch my ear to my shoulder etc.). Am I doing them wrong or is there other stretches I can do? Or is it simply a case of the muscle being too tight to stretch?

Note: I do plan on going to the physio soon. It's just I'm pretty busy for the next few days and pain and lack of mobility is a real annoyance.

jlm29

Have you tried putting heat on it?
Try stretching it by side flexing to the side opposite your pain, and then adding in rotation towards your painful side, if ya get me! But yes, a trip to the Physio is in order!

Lago

I tried heat and it seems to be the only thing that works. Stretching seems to make it feel better for a while and then it like seizes up later or the next day. I made an appointment so hopefully it will be sorted soon.

Thanks for the help!

atilladehun

My lower traps never developed properly and it puts a lot of strain on my middle and higher traps.

Sometimes I just need a top quality massage. Someone who knows where knots form and can how to break them down. A bad massage can make it worse.

Stretching is next. Before I go to stretch the bit that is weak stretch all the muscles that are around it. The ones that are compensating for the weakness. Stretch and foam roll from my chest muscles to my arms, shoulders and back. I also use this video

Strengthening is next, regular wide grip pull ups with some other variations. Don't go hard on the pushing exercises, it can lead to pulling the shoulders around. Lat work is important too.

Asif_Assassin

Search on youtube and watch the video, I think you will get solution if you use proper keywords.
thanks