What causes tight upper traps?
You can release the upper traps using a tennis ball. The upper traps can get very, very tight, especially when you’ve lost your normal cervical curve and have your shoulders rounding forward. That puts incredible strain along the back of the neck because it’s trying to hold your head on. Your head starts to weigh more and more the further it comes forward and the loss of curve that you have underneath the surface. This doesn’t necessarily restore your cervical curve, that comes from adjustments and using your traction pillow at home, but it does help to release some of the strain and all works together to rehab this area of your body.
How do you relieve tight upper traps?
To use the tennis ball technique on the upper traps, you’ll need to find a protruding corner. Then identify a side you need to work on. You may be assigned one side or the other, or maybe you need to do both sides. Once you have determined what side or sides, place the tennis ball right on the top of your shoulder. Hold it in place then bend forward so that the tennis ball is being held in place by the wall and your shoulder.
You may want to use a chair to help support your body. For each side you’re going to want to spend between two and five minutes to completely release both muscle and the fascia. This can typically be a very sore area. Once you have one area that’s feeling good and if you still have time on the clock, you can just ever so slightly roll around a little bit.
You may need to use your hand to help the ball so it doesn’t fall and find another spot. Avoid the temptation to roll a lot, you really want to keep the ball in one spot and let the pain dissipate from that area.
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Frequently Asked Questions
Why are my upper trap muscles always tight?
Upper trap tightness typically results from poor posture, stress, forward head position, or carrying heavy bags. These muscles overwork to support your head when spine alignment is off, creating chronic tension and trigger points.
HealthWorks’ precise upper cervical adjustments can restore proper head position, reducing trap muscle strain naturally.
What stretches help tight trapezius muscles?
The neck side-bend stretch works well: tilt your head toward one shoulder while gently pulling with that hand. Hold 30 seconds, repeat 3 times per side. Also try shoulder rolls and ear-to-shoulder movements throughout the day.
Our Plano chiropractors combine stretching guidance with gentle adjustments for comprehensive trap tension relief.
How can I prevent trap muscle tightness?
Adjust your workstation to eye level, take hourly stretch breaks, strengthen your core, and manage stress through breathing exercises. Sleep with proper neck support and avoid carrying bags on one shoulder repeatedly.
Regular chiropractic care maintains proper cervical alignment, preventing the postural problems that cause trap tightness.