[Muscle Monday] My PT Told Me That My Neck Felt Like a Rock!!

When I was in college, there was a wellness fair with a massage station tucked away in the corner of the cafeteria.  I waited patiently for my turn and when it came, the therapist introduced herself to me and asked me if there were any areas I wanted her to work on.  I had never received a professional massage before, so I just shrugged and told her to focus on wherever she thought was the best.  She smiled and had me sit and put my face in the hole in the massage chair.  When she felt my shoulders, she recoiled in horror and called her colleague over to feel my muscles as well.  "WHAT are you doing to yourself??!" they asked.   The fact is, is that I was on the computer, playing the violin and piano and texting for hours upon hours during the day.  I had build up so much tension, but I didn't even realize it.

Allow me to introduce you to our friend, the Upper Trapezius:

This broad muscle attaches from the base of your skull, extending down the spine and out through the upper border of your shoulder blade.  It's part of It's responsible for controlling your head and neck.  What's more important, is that it's a common muscle to exhibit tightness as a result in poor posture, stress or anxiety.
The upper traps can also contribute to neck pain, headaches or pain in the shoulder blade.  These tender areas are commonly referred to as "trigger points", which we will discuss in a future post.

Simons, D. G., Simons, L. S., & Travell, J. G. (1999). Travell & Simons' myofascial pain and dysfunction: The trigger point manual. Baltimore: Williams & Wilkins.

Here are 3 things that you can do to help improve the tightness of these muscles. 

• Make sure that your workstation or instrument is set up to allow you to be in a good posture while you are using it.  
• Take frequent rest breaks when you are working or practicing - take a break to stretch or stand up every 45-60 minutes
• Try these stretches (make sure to avoid any pain or numbness)

If you have any pain that persists or not sure how to stretch, make sure you seek help from a physical therapist or medical professional for the best guidance.

​Until next time, stay happy and healthy!