My trapezius muscle has been killing me as of late and has really been hurting my posture. I have been doing exercises to stretch and relax my trapezius such as squeezing my shoulders back, shrugging my shoulder, and stretching my head to my shoulder laterally. These exercises have been making my shoulders hurt even more, and it feels it inflames it. So I was just wondering what can I do to relax this muscle. When I massage it I can feel that it is swollen, so I know something is irritated. I have not been lifting weights or exercising much. What exercises and stretch can I do to relieve this tension?
Sorry to read that you’re in pain. All of the answers are right on the mark. The trapezius is relatively ‘big’ muscle, traversing a significant length of the spinal column (commonly referred to as upper, middle and lower trap.) Identifying the specific site of your pain (I assume you’re referring to pain at the proximal attachments, not distal) could help your physician, physical therapist and massage therapist determine the most effective therapy. Certainly consult with them before you try something on your own. It will help minimize the risk of exacerbating the problem.