Neck & Trap Tightness

I overworked my trapezius ('trap') muscles yesterday doing some table pullups. Today, I have had discomfort to the point of pain, plus stiffness in my upper back and neck. The sketch below shows the trapezius muscle (in blue) with the most common trigger points. The trapezius covers most of the upper back, and attaches to  the back of the neck, down the spine and to the shoulderblades. Trigger points are areas of tension which can be very tender to press on, plus refer pain to other areas.

Trapezius trigger points can refer pain to the temples and base of skull, resulting in a tension headaches/migraines and/or nausea. They can also refer pain to the jaw and neck. There can be burning pain in the muscle itself.

I have used trigger point massage as pain relief for many years. Generally, the trigger point is pressed on firmly for several seconds until there is a release. Then rest and repeat later. Tools such as a firm rubber ball (slightly smaller than a tennis ball) can be used for pressure directly on trigger points.

Tip: place a firm rubber ball, approx 6-7 cm in diameter into a sock and hold with opposite hand to side of trigger point. Place on a trigger point (eg at shoulderblades but never directly on spine). Let arm relax and press back pnto the ball into the wall.

Trapezius trigger points can develop from overusing raised shoulders or working with arms in front, such at a computer, for extended periods of time.

Strengthening the trapezius is recommended, although that can be counterproductive while there are active trigger points.

I have had huge relief today with working on some of the trigger points near the neck and also using a cervical traction device for a few minutes at a time (the device I purchased is called a 'Neck Cloud'). Also just mobilising the area with gentle stretches.

I will be wary about doing table pullups for now but will work on strengthening the muscles (resistance band work etc). I was a bit overenthusiastic about doing the pullups, after discovering I could do a set of 5 at once with knees bent to support some of my weight. But I paid for it with pain all day today.

I found a video that had some helpful tips to deactivate tight traps. A firm ball into the corner of my neck where it meets the shoulders helped a lot. Also using some neck traction with the Neck Cloud. Tom, the fitness enthusiast in the video used a resistance band for traction. He also recommended handstands to strengthen muscles. I am working on a goal of a decent handstand but am currently doing more strengthening exercises to hopefully help me to improve my form.