How to Treat Sore Trapezoids

Any movement that involves your shoulders is working your trapezoids. And you never realize how much you use them until they get sore and it’s too painful for you to use them at all. To relieve your pain, treat sore trapezoids with the heat and massage techniques described below.

Instructions

• 1

  Run a hot bath sprinkled with one-half to one cup of Epsom salt, depending on the size of your tub. Lie back in the tub so that both your shoulders are immersed in the water. Soak for 20 minutes.

• 2

  Three or four hours after your bath to treat sore trapezoids, use a warm compress. One good way to make your own is with long tube socks. Fill a pair of them up with rice then tie the ends with twine, ribbon or a shoestring. (If using a shoestring, clip off the plastic ends, as they are not microwavable). You can also sew the ends shut.

• 3

  Sprinkle your rice socks with water. Don’t soak them; just dampen a little. Place them in the microwave and warm for one minute. Carefully touch the rice socks to see how hot they are. Keep heating at 30-second intervals until they reach the desired temperature.

• 4

  Drape your rice socks over your shoulders and down the length of your upper back, along the trapezoid muscles. Lean back in a comfortable chair or couch and relax for up to 20 minutes.

• 5

  Use the rice socks to massage your trapezoids. Either use your hands or the weight of your body to move back and forth, up and down, or in circular motions against the rice socks. For better results, you might try lying on the floor.

• 6

  Three or four hours after your first warm compress, repeat Steps Three through Five.

• 7

  If they’re still sore the next day, continue to treat sore trapezoid muscles by repeating Steps One through Six.