Trapezius SMR

A self-myofascial release technique using a foam roller on the traps muscles to reduce tension and improve mobility.

Instructions

1. Position yourself seated or standing with a foam roller placed on the upper traps muscles (top of shoulders)
2. Relax your shoulders toward the foam roller, allowing your body weight to create pressure
3. Slowly roll back and forth along the upper traps, from the neck toward the shoulder joint
4. Pause on any tender spots and hold for 10-20 seconds while breathing deeply
5. Adjust your position to target different areas of the traps
6. Apply gentle pressure initially, gradually increasing intensity as you become comfortable
7. Work both sides of the traps equally
8. Complete the desired duration of rolling

Tips

• Tension in the traps often builds from stress and poor posture, making SMR beneficial
• Use controlled movements and avoid rolling directly on bone or the neck
• Breathe deeply during the release to promote relaxation
• Perform this regularly, especially after upper body training or desk work
• Can be done on one side while using the other arm to increase or decrease pressure
• Combine with stretching and posture corrections for best results