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Trapezius Muscle Pain? Try this Massage Technique

Try It on Yourself - or Ask a Friend


Updated July 24, 2014

Neck Massage
Nisian Hughes Collection/Photodisc/Getty Images

Trapezius muscle pain often means tight and limited shoulders.  If that's your problem, here is a simple massage technique you can do on 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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