For a bit more of a stretch, reach up and gently push your head towards your shoulder. You’ll feel a deeper stretch in your trap. A tighter trap muscle is more common on your dominant side because you use it more, so be sure to stretch out that side if it feels tight.
This is a very easy exercise to do any time your traps feel tight. Do it a few times while you’re sitting at your desk at work to loosen up, for example. For more of a workout, attach resistance bands to a doorway or wall and back up so there’s some tension on the bands. Then pinch your shoulder blades together the same way.
Don’t use a very heavy dumbbell for this exercise. You could hurt your back with too much weight. If you’re just starting out, you can also do side bends without weights in your hand. Just complete the motion to stretch out your shoulders.
For example, if your right shoulder is higher, then step over the barbell with your right leg. This exercise forces you to stay square while you’re lifting the weight, so it’s also good for back and hip pain.
Also focus on using proper form with each exercise. If your form is off, you might be leaning towards one side, which can make your traps uneven.
Use a theracane to hit spots that you can’t reach. This is a long cane that you can use to massage spots on your body that are hard to reach, and you can get one from a medical supply store. Press it into any sore or tight spots to loosen them. [7] X Research source If you have a partner, they can also massage your tight spots.
The official recommendation is for 150 to 300 minutes of moderate exercise spread throughout every week. [9] X Trustworthy Source US Department of Health and Human Services Federal department responsible for improving the health and well-being of Americans Go to source This breaks down to at least 30 minutes on 5 days. You don’t have to workout hard. A 30-minute walk is great exercise.
Some good exercises to help correct your posture include planks, leg raises, and bridges. If you sit for long periods, getting a high-quality chair with good back support can help maintain your posture.
Depending on the type of desk you have, this might be hard. Placing your mouse on a small table or chair next to you can help. If you use a laptop, try getting a wireless mouse instead of using the touchpad. This way, you can keep the mouse at your side instead of reaching forward.
If you talk on the phone a lot, a hands-free headset can be a big help.
If you are diagnosed with scoliosis, don’t panic! It’s a manageable condition and you might need pain medication or a back brace to correct your spine. In rare cases, surgery can correct scoliosis as well.
The physical therapist will probably give you some stretches and exercises to do at home, so make sure you complete all your assignments for a full recovery. You may need a prescription or referral to see a physical therapist. In this case, see your regular doctor first.
Keep in mind that chiropractic techniques aren’t always accepted by the medical community. However, many people find them helpful, so it could work for you.
