Tight shoulders, stiff neck, neck pain…There are many ways to describe that awful pain and discomfort around your shoulders and neck.
What Is Tight Shoulder?
Tight Shoulders is characterized by pain with shoulder movement, stiffness of neck and back muscles, or change in spinal shape. When the function of the neck and the shoulders is compromised, stress is applied to trapezium and other back muscles, leading to stiffness and pain.
Trapezium muscle is divided into three parts, and the upper segment is the main cause of tight shoulders. The upper segment starts from the ligament which binds the head and cervical vertebrae, and extend to the collarbone and the end of the scapula. It contracts in reaction to the lifting movements of collar bones and scapula, as well as the head movement. Today’s exercise will focus on this upper segment of trapezium muscle.
Stretching Exercise with a Small Ball
The aim of this exercise is to massage the stiff area with the ball. Find a corner of the wall (e.g. a pillar or a door flame), step one leg forward, bend your back 90 degrees, and hold the ball between the wall and your muscle (see the picture below). Push the ball against the wall with your body, massaging the stiff area for about 30 seconds. It should help your shoulders feel lighter.
FuncPhysio Physical Therapy
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