</p><br/><p>Prolonged desk work, frequent computer use, and emotional strain often lead to discomfort in the upper trapezius muscles.<br/></p><br/><p>The upper trapezius muscles run from the base of the skull down to the shoulders and can become tight and painful from poor posture, overuse, or emotional stress.<br/></p><br/><p>Fortunately, there are several simple and effective techniques you can use to reduce this tension and feel more comfortable in your daily life.<br/></p><br/><p>Begin with better alignment.<br/></p><br/><p>Hunching your back or leaning your head forward increases pressure on these muscles.<br/></p><br/><p>Maintain a neutral spine where your head rests directly above your ribcage, and your shoulders rest naturally away from your ears.<br/></p><br/><p>Adjust your computer screen so it’s at eye level so you don’t have to tilt your head down or up.<br/></p><br/><p>Take regular breaks every 30 to 60 minutes to stand, stretch, and reset your posture.<br/></p><br/><p>Make stretching a daily habit.<br/></p><br/><p>A gentle side neck stretch involves lowering your ear toward the same shoulder without lifting the opposite shoulder.<br/></p><br/><p>Sustain the position for at least 25 seconds, then switch directions to balance both sides.<br/></p><br/><p>Use your fingertips to gently assist the stretch—never force or jerk your neck.<br/></p><br/><p>Try the double chin maneuver to realign your cervical spine.<br/></p><br/><p>Draw your head straight back, keeping your eyes level, and pause briefly before returning to neutral.<br/></p><br/><p>Integrate chin tucks into your hourly routine for cumulative benefit.<br/></p><br/><p>Manual release techniques offer powerful relief.<br/></p><br/><p>Target the upper traps just below the base of your skull using slow circular motions with your fingers or a small ball.<br/></p><br/><p>Roll slowly over the area for a minute or two, focusing on tender points but not pressing so hard that it causes pain.<br/></p><br/><p>A tennis ball placed against a wall and pressed gently into the muscle can also help release knots.<br/></p><br/><p>Strengthening the muscles that support good posture is just as important as stretching.<br/></p><br/><p>Focus on exercises that strengthen your lower trapezius and rhomboids, such as rows or band pull aparts.<br/></p><br/><p>Activating your lower traps and rhomboids relieves overcompensation by the upper fibers.<br/></p><br/><p>Chronic stress manifests physically in your upper body.<br/></p><br/><p>Tension often triggers involuntary shoulder elevation.<br/></p><br/><p>Practice slow, diaphragmatic breathing—inhale deeply through your nose, letting your belly rise, and exhale slowly through your mouth.<br/></p><br/><p>This helps calm your nervous system and reduces the habit of holding tension in your shoulders.<br/></p><br/><p>Your nighttime posture profoundly impacts daytime discomfort.<br/></p><br/><p>Sleeping on your stomach can strain your neck and shoulders.<br/></p><br/><p>Choose a pillow that keeps your neck in neutral alignment, whether you sleep on your back or side.<br/></p><br/><p>Daily habits create lasting change.<br/></p><br/><p>Even 30-second posture resets and two-minute stretches add up to significant improvement.<br/></p><br/><p>If tension persists despite these efforts, it

추천 0 비추천 0