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Neck and Shoulder Pain Relief with Trapezius Massage

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Updated April 10, 2014

Upper Trapezius Muscle Massage Technique

Upper Trapezius Muscle Massage Technique

(c) Anne Asher
If you have neck and shoulder pain, chances are your trapezius is tight. Here's a quick to learn technique for releasing this muscle yourself.
Difficulty: Easy
Time Required: 5 or more minutes

Here's How:

  1. Locate your trapezius muscle. Although it is a big muscle spanning from your neck, across the shoulders and almost all the way down your back, you need only locate the upper portion (at the top of the shoulder) for this technique.
  2. Cross one arm in front of your body so that you can place the palm of your hand on top of the other shoulder.
  3. Beginning at the base of the neck, knead the muscles in a rhythmic action, moving out toward the arm in increments. Use a pressure that is deep enough to make a difference, but still feels good. In the field of massage therapy, we call this "the good hurt."
  4. Relax and enjoy!
  5. Repeat on the other side.
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