How to Fix Upper Trapezius Pain FOR GOOD

Dr. Rowe shows how to quickly relieve upper trapezius muscle tightness and pain using no special equipment.
The trapezius muscle (aka trap or traps) is a common cause of pain around the base of neck, into the side of the neck, and into the top of the shoulder.
What causes this is tightness and weakness in the muscle and tendons. To fix this, the video will be broken up into separate parts to help get quick and long-lasting pain relief.
To get the best results, make sure to go through all parts (and exercises) and use what offers you the most relief.
As a bonus, all of these exercises can be done at home, require no special equipment, and may give quick pain relief... even in as little as 30 SECONDS!
Watch now and get rid of upper trapezius muscle pain for good!
Chapters:
0:00 Intro
0:54 Muscle Knot Fix (Neck & Shoulder)
2:48 Muscle Knot Fix (Upper Back)
4:22 Stretching Exercises
7:31 Strengthening Exercise (Stick Method)
9:31 Strengthening Exercise (Shrugging Lift-Off)
***************************
Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
Facebook: / bestspinecare
Twitter: / stjoechiro
Instagram: / drmichaelrowe
Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
*MEDICAL DISCLAIMER*
All information, content, and material of this video or website is for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your doctor or healthcare professional before doing anything contained in this content.
By watching this video, you agree to indemnify and hold harmless SpineCare Decompression and Chiropractic Center (and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. SpineCare Decompression and Chiropractic Center makes no representations about the accuracy or suitability of this content.
USE OF THIS CONTENT IS AT YOUR OWN RISK.
#trapezius #uppertrapezius #traps

[@DrRowe]

👉 If the exercises helped you, please support us by giving this video a like and leaving a comment below. 👉 Have a suggestion for a future video? Please leave it below!

[@lisaboban]

Any suggestions for hand exercises to combat repetitive stress pains? I work at a computer all day and my husband is a piano player. We both have occasional hand discomfort.

[@DrRowe]

@@lisaboban check out: kzbin.info/www/bejne/fIewcoehjpyqf6c

[@RLaraMoore]

Question: What is a muscle knot? What is actually happening in the muscle that causes the localized pain and feeling of a "knot"?

[@alialsalh1326]

Please turn on the Arabic translation feature

[@ThisIsNotMyHome]

@@RLaraMoore it's a pronounced area of muscle/fibers/fascia tightness and pain. It can also produce swelling and can be noticeable to the touch, although not always. Some may feel rounded and some may feel like bands, more narrow with length. They're also referred to as trigger points or adhesions. Some involve more than the muscle, including the fascia and other connective tissue.

[@kemcapital8408]

GIVE THIS MAN A RAISE!!!!!

[@TheECBA]

You can be a patron and support him via hitting the "$Thanks" thumbnail which can be found on the slider next to other familiar thumbnails such as "share", "download", "save", etc... 😉😁

[@lauragroening1921]

💯💯

[@jimleadbetterdrums]

Yeah dude. That door stretch fixed my ql muscles.

[@rivkabunga3584]

❤❤❤💯💯💯💥 Warm regards feom Bali!

[@qamarshaker5555]

And a medal

[@FeliciaDLarson]

Thanks so much for these targeted exercises. This took more like 30 minutes and it was completely worth it to feel as good as I do right now. I've been in severe pain and am now able to breathe with very little discomfort. For anyone in pain: Use this video and stop it doing the reps and alternating sides. Both sides are in pain even if you don't notice it because you've been compensating without realizing it. The benefits come from taking your time and really following each step.

[@DrRowe]

Thanks for watching!

[@JoeTakagi00]

My trap is taking forever to heal 😢

[@harshalgosavi10]

Mann my pain just gone from 100% to 10% these exercise really helped me

[@DrRowe]

Wonderful!

[@Suzanna55]

You have no idea how you help my many aches and knots with this video. Bless you ❤❤❤

[@PlatinumAssassin]

These videos are honestly a fantastic. Used these stretches and some from another video of yours and they worked wonders. Easy, concise, but very instructional. Thanks!

[@yvetteandjorgenlarsen9753]

YAY! THANK YOU! Maybe you saw my recent comment and request for this. I'm SOOOO grateful! God bless you, Sir!

[@ShadowLord3220]

And this is exactly why i watch youtube! In this 10 minutes you helped me with something i suffered for more than year... Thanks!!

[@mariusmiller5702]

I spent all day at work in severe pain from my trapezius muscles and by following along with this video I was able to eliminate a lot of the existing pain. literally cannot express how much I love your videos, so helpful in my daily exercises and stretches!!!

[@Collisionxcore]

These stretches felt AMAZING and finally relieved my pain. I was so close to getting a massage but I'm glad I found this video first!!! ❤

[@mary-annsullivan6249]

Clear directions, professional and helpful. Gradually reducing my pain. THANK YOU!

[@lisaboban]

I'm so glad I found your channel. Working at a computer all day results in a lot of upper body tension. These exercises will help me combat those aches and pains!

[@DrRowe]

Hope the exercises help, and please give us an update soon.

[@cynthiaedwards3748]

Thanks you Gloria from Jamaica

[@trofimova550]

I'm so happy to found your channel! All exercises you are recommend, really helpful and improve my muscles. Thank you very much for your job! I subscribed at your channel and tell all my friends about your channel.

[@DrRowe]

@@trofimova550 thanks for the sub and for sharing!

[@frequentfailure]

Im in the same boat. My backs already bad and i work at a computer all day. Dr Rowe's videos have been life changing for me.

[@pawshands9706]

For over 57yr i have been in chronic pain. This is my tender region. I will implement these exercises.

[@DrRowe]

Please give us an update soon.

[@pawshands9706]

@@DrRowe i felt some tenderness relief for a short while. I shall continue trying. Fingers crossed 🤞

[@hirakhan6004]

​@@pawshands9706 any update?

[@gcolleen17511]

my life saver! thank you for posting this - I just had an MRI a week ago for right shoulder pain (dr thinks rotator cuff tear..) but I realized today that my trapezius on the right side is big and protruding and the left is not! dove into YT and found YOU. Did the exercises, and already I have relief!! so again, thank you

[@anticsdos]

God bless you. I just tried last 2 type of exercises u showed and the pain went out instantly. You are a life saver !❤

[@RamonaJohnson-qh3ox]

Thank god I found you. Thank you! Amazing. I’ve been in pain for months. This morning better!!!!

[@thetechstack7243]

I felt instant relief after following your instructions, thank you very much!

[@mariamalvavisco]

I can't believe that after 2 months in pain it just disappear by doing this. Thank you very much Dr. 🙏🏻❤👌🏻👏🏻🙌🏻

[@DrRowe]

Glad you’re getting relief, and thanks for watching!

[@duby1313]

Thank you so much for sharing this information. I've been in so much pain these past few days and the exercises helped release so much tension. ❤

[@MrFrankCamp]

Thank you! Your techniques greatly reduced the sharp pain in my right trap muscle. It was still sore but the pain was much more manageable.

[@randaln4125]

I can’t thank you enough for your videos. I tweaked something in my right side trapezius muscle working out. I tweak this muscle more commonly working out than any other muscle. It can really be debilitating when this happens. So thank you for sharing this. It really has helped. This and the hip popping video have been my favorites so far.

[@AmbrosiaVoyeur]

I do so many things like these intuitively! But thank you, I feel much better and I’m happy to have a list of tools when this happens!

[@jaxwilder1005]

Thank you for posting this. It helped perfectly. I felt results after the first day.

[@Balinar]

My trapezius has been bothering me for 2 weeks ever since I hurt it at the gym and this video has helped a lot

[@DrRowe]

Glad you're getting relief!

[@sawu8046]

Your introduction of practices just appeared at the right time. I really need it. Hopefully after practicing your recommandation, my problem will solve. Thanks again.

[@DrRowe]

Hope the video helps, and please give us an update soon.

[@RamonaJohnson-qh3ox]

I just cannot believe I found this free on You tube. My neck pain is greatly reduced. Clear easy to follow instructions. You even look a little like Tom Cruise lol. I am lucky to have found you.

[@carminekhandle9079]

I tried it and immediately felt the difference. Thank you

[@DrRowe]

Thanks so much for watching!

[@JLGrant-rp3ke]

Having played the cello professionally for 50 years with decades of sitting relatively immobile, my neck, traps, levator scapulae, and who knows what else are extremely tight. This video is helping, especially the massage of Sore points and the overhead stick stretch. I'm adding shoulder circles, forward and back, and lots of Yes, Nos.

[@ConnieLeinicke2015]

I’ve only started these exercises and already feel relief! Thank you!

[@DrRowe]

That's wonderful to hear!

[@CheneWalz]

Thank you, Dr. Rowe! On the first try of these exercises, I'm already feeling significant relief and as a bonus, my breath is also more relaxed. Thank you!

[@ourhope2023]

Thanks amillion times ...i have followed ur advice and my pains gone

[@MrsMoussa]

I cannot tell you how these have helped me! Amazing relief almost instantaneous! Thank you!

[@DrRowe]

That’s great! Thanks for watching too.

[@user-qn5de9tk3v]

Absolutely brilliant! I can feel the pain going already. Will def use this video again. Thank you 🙏

[@DrRowe]

Glad it helped!

[@hankanderson1091]

WOW! Super helpful, thank you so much

[@lafbrito]

Thank you, these are very helpful!

[@XempegeX]

Thanks so much, after first excercise pain was already gone for some good amount of time! :)

[@Kazelrov]

Starting these today after a doctor's visit for my trapezius. Here's hoping for some relief in the coming days!

[@mooseydeucy]

Hell yeah! This work immediately from the bed on my left side trapezius which is been giving me a wicked time for the past two weeks. My doctor put me on meloxicam but it really didn't work on traps. Thank you.

[@meenapatel9036]

Excellent video

[@denali1566]

Just found the channel again, you just published the video I needed, great stuff.

[@DrRowe]

Glad you found the channel again!

[@ewlw512]

I love your videos, they’re very helpful, thanks. 😊

[@ChristopherHemsworthCreative]

Thank you Dr. Rowe!!!

[@DrRowe]

Thanks for watching!

[@S.j.j.S]

Thank you so much for this. I am in so much pain in my right trap from desk work. These stretches have helped tremendously.

[@DrRowe]

Glad the exercises are helping you!

[@beereal5107]

Thank you again Doctor ! Sometimes I cannot help but think that my local doctor has been communicating with you about my current medical issues, because you seem to put out videos that are right on target and timely to my medical issues.

[@DrRowe]

Sometimes we just get really lucky with the video rotation. Hope these ones help you too!

[@sandyutubefan]

Excellent!! Thanks. It really worked. Becuase of my muscle pain I could not do weight traning. After 2 weeks of excercise gven by Dr Rowe I start doing weight training.

[@olivemd]

Thank you. During the third exercise, I heard a pop and the pain went. I have been doing most of these stretches for a few years. I will add that third one to my routine. Thank you again.

[@DrRowe]

Hope the exercises help you for a long time to come, and thanks for watching!

[@lindseyhendrix2405]

Which one exactly? Only curious!

[@barbaraanderson383]

I'm so happy to find your video. Been in pain in this area quite some time. I will use these excerise. Tried it so far at my work desk and Yes it does work. Thank you!!!

[@DrRowe]

Glad it was helpful!

[@gpatl3265]

You’re a treasure for humanity, You’re videos came right on time to rescue my life... Never injured over 40 and still training like or even harder like when i was 20yo hence traps pain and mild joint discomfort even on the healthiest diet ever are coming to my life... Now I am Just learning all this wonderful advices, is getting me through beautifully. You’re a true legend 🏆🏆🏆🏆

[@DrRowe]

Thank you, and thanks for watching!

[@VanessaMEXICANA14]

I love you. Thank you. My pain went away after doing these. THANK YOU

[@DrRowe]

Glad you're getting relief!

[@leahhess6778]

Thank you so much! I slept funny and my trap was hurting so bad it hurt to breathe! It's not all the way better yet, but it's getting there!

[@gauravpoudel7288]

You're a life saver

[@ibrahimkotb140]

Good job

[@bradgroce6291]

Love these broomstick exercises you really feel them thanks dr Rowe!

[@DrRowe]

Simple, yet really effective.

[@ckyrooster]

Thank you. This is helpful and thoughtful. I have damaged shoulders and neck. At 60yrs. I have had numerous injuries over the years. Worked overhead for many years as a mechanic and plumber. Builder and welder. It has taken a toll.

[@DrRowe]

Hope the exercises help, and please give us an update soon.

[@AngelaS-di6mx]

I have had severe neck back head jaw pain for : weeks CT shows nothing related- I followed these and gone within minutes Ty!!!!

[@debhamilton7374]

Wow, thank you. I just happened to find this video while I was working and my shoulder was very painful. I followed your directions immediately my shoulder loosened up and I could keep on working so thank you very much I appreciate your videos

[@DrRowe]

That’s wonderful!

[@dilukamdp]

Seriously amazing.

[@teresap268]

Great video

[@cajunaries]

God bless you sir. You are a healer AND giving free medical advice. You are doing Angel Work. 😇 💆🏼‍♀️

[@sanadicrafts67]

wow it was so good

[@smartin9able]

Good job. I got relief for a minute.

[@sarahj2361]

This was a game changer for me THANK YOU SO MUCH!!!

[@DrRowe]

Glad you found the video, and thanks for watching!

[@tomjones2348]

Wow! 5:24......I got a pop! I just did all the exercises and feel much better. I'll continue doing them. Thank you.

[@physiopreeti7220]

You are such a grt help

[@user-ej8yn1jr9p]

Helped me after the first session in reducing 30% of the pain and stiffness, in three days the pain disappeared

[@DrRowe]

That's great to hear!

[@enzsuzsa]

Just wanna say thank you for uploading this video. This is such a beautiful piece and how you play it is amazing! My 9yo started to learn this as it will be her exam peice in May and sice I did not have the opportunity to learn music or play any instruments when I was a kid, I am not a great help for her when she stuggles with a few notes to play them right :( but thanks to your video she is able to nail it and keeps progressing 🥰 thank you!! ❤

[@aqll1698]

You're the Man! Immediate help. Thanks a lot!

[@DrRowe]

Glad to hear that!

[@Royathontonl29]

Thank so so much 😂 2:40 into the video I’m super smiling. 🙂

[@eddiem6269]

Always top notch! Thank you! 🙌🏽

[@DrRowe]

Thanks for watching!

[@Forsaken37]

Well done

[@bspratt22]

well done! Felt so much better in 20 min - exercised for probably just 10 was a little skeptical at first Lol not any more you picked up another subscriber. Thank you very much!

[@DrRowe]

Glad it helped, and thanks for the sub!

[@Xoxodiii]

God bless this man, I hope God gives you everything you dream for. This pain ruined my life and you helped me a lot. Greetings from Texas ☀️🤍☀️

[@DrRowe]

Hello and glad the exercises are helping you!

[@francesgarcia3762]

I thank u so much from my heart I got Quick relief I haven't had good night resting 3 nights.

[@georgelucas7871]

This was incredible... already feel relief after doing it just once.

[@DrRowe]

Glad you're getting relief!

[@kaycutknife2132]

As someone who sits at a desk all day, this has helped stretch areas. But, doing this I also realized my muscles have weakened since taking this job . So, thank you!! I’ll be implementing this stretch during work

[@DrRowe]

Thanks for watching!

[@jkearney15]

Thank you for the clear, simple movement advice for my neck/trap pain. Such a relief

[@DrRowe]

Thanks for watching!

[@eleazarhepburn6618]

Thanks for the good advice I've just tried it and me back feels amazing and so does my neck thank you

[@DrRowe]

Glad you're getting relief, and thanks for watching!

[@solojake1]

Thank you Dr Rowe! Easy exercises for me. I have been suffering with upper trap pain for about a year now. I sit at a desk all day and don't get much movement. This video has helped me to feel the relief immediately. I plan on doing these exercises daily. Thank you!!!

[@DrRowe]

Hope the exercises help you for a long time to come!

[@amerhamzeh9734]

Hi. How u doing now??

[@aviralgoel4295]

I'm sitting in he office and damn this video helped me relax my traps. Pain almost got reduced to 20-30% in a mere 2 min stretch. Love u man!

[@JesamineCreates]

Im happy I found you. Thank you for the exeecises it helps me immediately.

[@DrRowe]

Glad the exercises are helping you, and thanks for watching!

[@shafikahmed8374]

thanks, it works really good

[@DrRowe]

Great to hear!

[@karthick4442]

Thanks a lot for this video.. ❤

[@DrRowe]

Thanks for watching!

[@sugarcrane5885]

Fix my trap immediately, thank you good sir

[@DrRowe]

Glad you're getting relief!

[@sugarcrane5885]

@@DrRowe Thank you, Have a nice day on your side

[@louisathomas3969]

Years of suffering with trap & deltoid pain, even driving, became a problem. Stretches have not dealt with the issue, long term...The key is to strengthen the muscles. Thank you so much for these exercises... life-saving 😊

[@deandalton4771]

Has this caused pressure in your head?

[@Harry_16710]

Brilliant - instant relief! Subscribed 👍

[@DrRowe]

Glad it helped! Thanks for the sub too.

[@telecastersandtattoos]

This one is helping already. Thanks!

[@DrRowe]

Glad to hear that!

[@lauragroening1921]

Thank you Dr ❤ Some real pain relief 👍👍 So helpful

[@DrRowe]

Glad it was helpful!

[@beau23luv38]

Hoooly, this work and thank you😊

[@DrRowe]

Thanks for watching!

[@erlindamiranda1057]

Hi! Doc . Thank you for your info . Staysafe , God bless 🙏🏻

[@DrRowe]

Happy to help, and thanks again for watching!

[@sooklee4365]

Thank you very much...

[@DrRowe]

Thanks so much for watching!

[@sammijo667]

Best guy on the internet

[@davidpage7187]

Hi. So I went searching today to try to find some thing to help me with my issues in the trapezius area. I have a occipital neuralgia and I had decompression surgery last year. It helped the back of my head, but I still have very tight, trapezius, muscles and muscles on the side of my neck. I came on today to try to find some thing that possibly could help. I also have a hemifacial spasm on the right side. I’m hoping that if I can loosen up these muscles that it’ll help everything. I will keep you posted, since this is only my first day. I would give anything to have the tightness and pain go away. Also, I just went through testing with everyone from neurological ophthalmology to pain doctors. For years now I have a constant pain pressure in my eyes. I have been told now that it’s probably residual pain. I know when I have the trapezius and neck spasms and pain. The eyes get worse. I do not want to take medication and I’m hoping this will somehow help the eyes as well. Do you have any other suggestions of other stretches? Please let me know. Crossing my fingers. Thanks.

[@ghazalmirani1445]

My upper back was killing me for years...If this works I owe you bigggtimeee..I already feel a little relief

[@DrRowe]

Please give us an update in a couple of days.

[@ghazalmirani1445]

@@DrRowe probably takes longer..but sure..thanks again

[@localhoast2009]

Thank you!

[@DrRowe]

Thanks so much for watching!

[@Jose-py3ig]

Thank you so much.

[@DrRowe]

Thanks for watching!

[@rosehealey574]

My Dear you are the very "BEST"

[@858687881]

Thank you so much

[@DrRowe]

Thanks so much for watching!

[@5dGypsyQueen]

Thank you for your content 🙏

[@DrRowe]

Thanks for watching!

[@jacquielodge8070]

Amazing thank you!

[@DrRowe]

Thanks for watching!

Thanks a lot!

[@DrRowe]

Thanks for watching!