Please click here to pay attention to the trapezius muscle for free? The trapezius muscle is the surface muscle located in the upper and middle back.
It is located under the neck and back.
One side is triangular, and the left and right sides are square.
It is a muscle that is often overused, especially in the era of intelligence, which has increased its “burden”.
Some people’s trapezius choose to bear in obscurity (physiological compensation), while some people’s trapezius choose to retaliate and make you pay the price of pain (pathological compensation).
Why is the trapezius muscle prominent? ① If you keep the wrong posture for a long time and look down at the phone, your neck will actually bear some pressure.
The longer you look down at the phone, the greater the pressure on your neck.
Some people also like to stretch their necks to work and listen to lectures.
The more they stretch their heads forward, the greater the pressure on their shoulders and necks.
Such long-term accumulation will elongate the muscles of our back, and the middle and lower trapezius muscles will passively lengthen and lose elasticity like an elastic band, while the neck and shoulder muscles will be very tense, and will be “exercised” big and hard.
When we return to normal life again, the middle and lower muscles will naturally relax, In “long and weak “The upper trapezius muscle will be in a tense state for a long time, so your trapezius muscle will be particularly prominent.
In addition, the weakness of the lower trapezius muscle will also cause the scapula to turn out, which is often called wing-shaped scapula.
The scapula is the main link connecting the neck, chest and back, and there are 16 muscles attached to it.
② The incorrect force delivery will also cause the trapezius muscle to develop.
Some girls lift heavy objects by Because the arm strength is small, and the trapezius muscle is a very active muscle, so the trapezius muscle will replace the force.
This is how the trapezius muscle is quietly exercised.
You should also pay attention to this when exercising.
It is likely that you originally want to eliminate the trapezius muscle through fitness, but you will become more and more serious if you do not pay attention to the exertion.
How to eliminate the trapezius muscle? Knowing the cause of the trapezius muscle, we can apply the right medicine to the case.
The first thing is to pay attention to the posture when working and playing with mobile phones.
You should properly raise your mobile phone and computer and look at them.
Secondly, whether lifting heavy objects or exercising, we should pay attention to the starting point, focus on training the middle and lower part of the trapezius muscle, and pay attention to relaxing the upper trapezius muscle after training.
01 Yoga stretching posture Cobra prone on the cushion, with legs straight, feet the same width as shoulders, instep touching the ground, hands naturally on both sides of the body, forehead touching the ground, hands on both sides of the chest, elbow clip in, inhale, thigh muscle tightening, instep pressing the ground, exhale, head leading the neck, chest, abdominal spine forward and upward, hands slowly straighten, hips relax, and repeat this action.
Cat-and-bull four-corner bench position, with knees directly below the hips, elbows directly below the shoulders, wrists and elbows in a straight line.
Inhale, raise the sitting bone, raise the head and expand the chest, extend the spine and buttocks to both ends respectively, retract the abdomen slightly, exhale, bow the head and arch the back, look at the navel, and repeat the process.
02 Relax the tense muscle Relax the trapezius muscle, find its pain point, and then solve it one by one.
Don’t forget to relax the sternocleidomastoid muscle, the “good muscle friend” of the trapezius muscle.
They are like a triangle support.
When the trapezius muscle is lengthened, the sternocleidomastoid muscle will be shortened.
Finally, relax the chest muscles that cause you to round your shoulders, as well as the important diagonal muscles in your neck.
03 Adjusting breathing abdominal breathing is the most natural and effective way of breathing.
The abdominal breathing method of yoga can awaken every cell that constitutes the body and transfer the energy in oxygen to them to maintain vitality.
Massage the viscera through the large movement of the diaphragm, accelerate the discharge of accumulated waste in the body, purify the internal environment from inside to outside, and cooperate with yoga postures to achieve the purpose of “internal body movement”.
Abdominal breathing exercise: take a supine or comfortable meditation sitting position, relax the whole body, observe the natural breathing for a period of time, put the right hand on the belly button, and the left hand on the chest.
When inhaling, expand the abdomen as far as possible and keep the chest still.
When exhaling, contract the abdomen inward as much as possible and keep the chest still.
Keep the rhythm of each breath consistent.
Carefully experience the fall of the abdomen.
After a period of practice, you can take your hands away and just pay attention to the breathing process with your mind.
Strengthen weak muscle groups, pay attention to daily habits, and make persistent efforts will bring real changes..
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