Trapezius tightness

i’ve got three stretches you can try:

upper traps/scalenes – put one hand in the opposite back pocket with your palm facing out and lean your head to that side. you can intensify the stretch by GENTLY pulling on your head while pushing your hand farther into your pocket.

middle traps/rhomboids – lay on the floor with your arms out to your sides like full locust pose. bring one arm all the way over to the other side and then do the same with the other one until they are crossed underneath your chest. keep your arms straight and let your head fall and rest on your crossed arms. (this is from “yoga body”)

lower traps/erectors – stand up and cross your arms in front of you as if you were mad. bend over and let your crossed arms hang down. let gravity pull you into the stretch. (this is from “yoga body”)

hold all of them for at least a minute. I would also try some trigger point therapy. its awesome!!

Hi Jessie

Thanks Micherie for your ideas.

Jessie, I am positive that you can fix this in the studio and it’s extremely likely that we can sort this out almost immediately. I have had plenty of experience in this arena.

My guess is that you are doing what the teachers command and that is straightening your arms and slamming then against the side of your head trying to get them behind your ears. It’s what they tell you to do and don’t make any provisos for people who aren’t ready for this because of injury or other issues. It causes many problems and much pain for thousands of students.

Please go and read the many of the posts in the Half Moon section. Try looking at titles such as: Tight Shoulders, Tight Trapezius, here’s one on Back Bend Problems (there’s another I have to find for you where the improvement was 100% in one class), and What Should My Arms Be Doing?.

Please come back and tell us what happens. If you haven’t already seen the video from the free videos section called A Transformational Technique For Your Practice And Your Life then this all ties in with what I believe you must do.

Namaste
Gabrielle 🙂