3-Step Solution to Trapezius Pain

Does it seem like you can’t get through a workday without your trapezius flaring up? Does your neck and upper traps scream at you after an upper body workout?

I used to get this same pain pattern. I vividly recall getting flare ups that would last weeks when I tried to build up my pull-up numbers.

But years later, this part of my body rarely flares up, if ever. This is because I laid the foundation for balance and strength in my neck and upper back muscles.

In this article, I’ll explain exactly how you can do the same in 3 easy steps.

Step 1 – Breathe out of Trapezius Muscle Pain

The main breathing muscles are the diaphragm, intercostals and abdominal muscles. These muscles are located in the chest, ribcage and abdomen, not the neck and upper traps.

Learning how to consciously shift your breath to your abdominal area is critical. Try this see-saw breathing technique:

Step 2 – Unwind Neck and Trapezius Pain

Once your breathing is locked-in, the next step is to reduce tension in your upper traps with gentle exercise. My favorite exercise is the prone shoulder reset.

The floor acts as a support here to prevent the front of the body from compensating. Another exercise to try, the Wall-Stand, has a similar aim:

Step 3 – Eliminate Upper Trapezius Pain with Better Pushing and Pulling Technique

Think of the above two steps as foundational but preparatory. If you want long-term pain relief, you need to build some strength.

The only way to build resilience in your body is by overcoming stress.