Qi Gong and Tuina for the Relief of Trapezius Myalgia - By Dr. Warner Chen
Too frequently people suffer from trapezius myalgia, which is a condition of chronic neck and shoulder pain caused by problems with the trapezius muscle. It involves pain, tension in the neck and shoulder area along with trigger points (knots). Trapezius myalgia is caused by an injury or strain in the neck muscles, which can be due to many factors. It causes many symptoms, including aching between the shoulder blades, pain in the base of the skull, headaches or migraines (mainly over the side of the head and behind the eye or radiating into the jaw) stemming from neck problems,[1] and tightness when rotating, extending or flexing the neck. The trapezius influences many parts of the body, especially because it is a large muscle which controls the extension of the head and neck, lateral flexion of the head and neck, rotation of the head and neck, adduction, elevation, depression and rotation of the scapula.[2]In addition, a strain of the trapezius many also cause other muscles in the surrounding area to compensate, thus causing more pain elsewhere.
There are many causes for trapezius myalgia. The number of people suffering from neck pain has been on the rise the past two decades as more and more people are stuck in stationary desk jobs. Neck pain sufferers now come second only to people suffering from back pain, the most common musculoskeletal disorder. Overuse of computers combined with bad posture is especially bad for the neck, many people sit for extended periods of time with their shoulders slumped and heads extended towards monitors. Women are more likely than men to suffer from persistent neck pain because they are more likely to have desk jobs and also tend to carry heavy purses on one side, which hikes up one shoulder for long periods. If the trapezius is not in the correct position, it can lengthen or shorten and affect the blood, oxygen and qi flow to the muscles. Another cause is psychological strain, which may cause people to hike up their shoulders, possibly leading to trigger points developing in this muscle.[3] [4] Allopathic treatments for trapezius myalgia may include strength training exercises with a physical therapist, Tylenol and other pain relievers, and cortisone shots for decreasing pain and inflammation. The purpose of qi gong and tuina is to help prevent using unnecessary chemicals and help a person live a pain free life.
Qi Gong Protocol:
Stand straight with feet pointing forward hips width apart. Remember the point of these exercises are to relax shoulder and neck tension, so keep your shoulders down and relaxed at all times. When doing any kind of exercise, it is best to let your body wake up and warm up for 20 minutes if you are just getting out of bed. Although qi gong is very gentle, you want to make sure your muscles are ready for the stretches you will be doing. Do the following in the morning and at night.
1) Begin with your chin tucked towards your chest. Gently and slowly roll your head around in a complete circle going clockwise, keeping your shoulders relaxed and dropped as you do this. Inhale as your head rolls back, and exhale as your head rolls forward. Repeat 3 times and then do it counter clockwise.
2) Starting with your head facing forward, turn your head slowly to the right side, inhaling as you do so. Turn your head until you feel its natural stop and then exhale as you relax and drop your shoulders further. Hold the position for 3 seconds. Repeat this 3 times on each side.
3) Laterally flex (tilt) your head to the left side until you feel a stretch, hold for 10 seconds. Repeat this 3 times on both sides.
4) This next exercise will bring your shoulder joint in full rotation. Put your hands, palms up, beside your hips and inhale as you bring your hands up and forward until they are parallel with the floor. Horizontally abduct your arms, with palms still facing up, until you feel your shoulders naturally stop (keep arms parallel to the floor). Bend your arms at the elbow, while pronating the forearm. When the hands reach the head, the fingers will point towards the head with palms facing forward and the fingers just posterior to the ear. Moving your hands forward, brush your ears with your finger tips. Exhale and stretch your arms out in front of you with palms turned out and thumbs facing the floor and then slowly sweep your arms back (in a breast stroke motion) until they naturally stop, after which you will bring your hands back to starting position. Repeat 3 times. [5]
Tuina protocol:
Do this sequence 3 times a week until pain subsides. Remember to sit in different positions so you do not tax one muscle group too much.
1) PNF stretch: The lateral neck PNF stretch targets the scalenes, upper trapezius and levator scapulae neck muscles. It is best to have someone hold your head for you as you do this, but in case no one is available, this method works well for an individual. Start by laterally flexing your head to the right, and reach over your head with your right arm to place your palm on the left side of your head. Turn your chin toward your left collarbone. Gently press you head against your hand for 6 seconds, and then relax, do this 3 times on each side. [6]
2) Roll the entire back, focusing on the area of the trapezius
3) Round rub with your thumb from LI16 to GB20
4) Press and rub SI12, SI13, SI14, SI15
5) Press and hold down GB21 for 30 seconds to one minute for an ischemic release in the area. If there is a problem, you may feel this point twitch below your thumb.
6) Grasp the top of the trapezius 3 times.
7) Pluck the trapezius 3 times.
8) Round rub on both sides of C7 to T12, which is a part of the origin of the trapezius muscle.
9) Rub-roll/foulage and shake the arms to help release tension.
Bibliography:
[1] Ian Pardoe, IP. (2010). Neck pain. Retrieved from http://www.medical-acupuncture.org/neck.htm
[2]Andrew Biel, AB. (2005). Trail guide to the body- third addition. Boulder, CO: Books of Discovery.
[3]
[4] Dr. Steve, . (2005). Neck solutions. Retrieved from http://www.necksolutions.com/trapezius-myalgia.html
[5] Smitts, Glen. Tuina 2: Structural Techniques. Pacific College of Oriental Medicine, New York, NY. 02/22/2011.
[6] Sarka-Jonae Mille, . (2005, December 22). Pnf stretches for my neck. Retrieved fromhttp://www.livestrong.com/article/340743-pnf-stretches-for-my-neck/#ixzz1HvdqVPQO
Disclaimer: All Content provided on or through the site is provided for informational purposes only and is not a substitute for professional medical advice, care, diagnosis or treatment, and is not designed to promote or endorse any medical practice, program or agenda. Please speak with your doctor before making any changes to your lifestyle.
Copyright © 2013 Dr Chen's Acupuncture P.C. , All rights reserved.
There are many causes for trapezius myalgia. The number of people suffering from neck pain has been on the rise the past two decades as more and more people are stuck in stationary desk jobs. Neck pain sufferers now come second only to people suffering from back pain, the most common musculoskeletal disorder. Overuse of computers combined with bad posture is especially bad for the neck, many people sit for extended periods of time with their shoulders slumped and heads extended towards monitors. Women are more likely than men to suffer from persistent neck pain because they are more likely to have desk jobs and also tend to carry heavy purses on one side, which hikes up one shoulder for long periods. If the trapezius is not in the correct position, it can lengthen or shorten and affect the blood, oxygen and qi flow to the muscles. Another cause is psychological strain, which may cause people to hike up their shoulders, possibly leading to trigger points developing in this muscle.[3] [4] Allopathic treatments for trapezius myalgia may include strength training exercises with a physical therapist, Tylenol and other pain relievers, and cortisone shots for decreasing pain and inflammation. The purpose of qi gong and tuina is to help prevent using unnecessary chemicals and help a person live a pain free life.
Qi Gong Protocol:
Stand straight with feet pointing forward hips width apart. Remember the point of these exercises are to relax shoulder and neck tension, so keep your shoulders down and relaxed at all times. When doing any kind of exercise, it is best to let your body wake up and warm up for 20 minutes if you are just getting out of bed. Although qi gong is very gentle, you want to make sure your muscles are ready for the stretches you will be doing. Do the following in the morning and at night.
1) Begin with your chin tucked towards your chest. Gently and slowly roll your head around in a complete circle going clockwise, keeping your shoulders relaxed and dropped as you do this. Inhale as your head rolls back, and exhale as your head rolls forward. Repeat 3 times and then do it counter clockwise.
2) Starting with your head facing forward, turn your head slowly to the right side, inhaling as you do so. Turn your head until you feel its natural stop and then exhale as you relax and drop your shoulders further. Hold the position for 3 seconds. Repeat this 3 times on each side.
3) Laterally flex (tilt) your head to the left side until you feel a stretch, hold for 10 seconds. Repeat this 3 times on both sides.
4) This next exercise will bring your shoulder joint in full rotation. Put your hands, palms up, beside your hips and inhale as you bring your hands up and forward until they are parallel with the floor. Horizontally abduct your arms, with palms still facing up, until you feel your shoulders naturally stop (keep arms parallel to the floor). Bend your arms at the elbow, while pronating the forearm. When the hands reach the head, the fingers will point towards the head with palms facing forward and the fingers just posterior to the ear. Moving your hands forward, brush your ears with your finger tips. Exhale and stretch your arms out in front of you with palms turned out and thumbs facing the floor and then slowly sweep your arms back (in a breast stroke motion) until they naturally stop, after which you will bring your hands back to starting position. Repeat 3 times. [5]
Tuina protocol:
Do this sequence 3 times a week until pain subsides. Remember to sit in different positions so you do not tax one muscle group too much.
1) PNF stretch: The lateral neck PNF stretch targets the scalenes, upper trapezius and levator scapulae neck muscles. It is best to have someone hold your head for you as you do this, but in case no one is available, this method works well for an individual. Start by laterally flexing your head to the right, and reach over your head with your right arm to place your palm on the left side of your head. Turn your chin toward your left collarbone. Gently press you head against your hand for 6 seconds, and then relax, do this 3 times on each side. [6]
2) Roll the entire back, focusing on the area of the trapezius
3) Round rub with your thumb from LI16 to GB20
4) Press and rub SI12, SI13, SI14, SI15
5) Press and hold down GB21 for 30 seconds to one minute for an ischemic release in the area. If there is a problem, you may feel this point twitch below your thumb.
6) Grasp the top of the trapezius 3 times.
7) Pluck the trapezius 3 times.
8) Round rub on both sides of C7 to T12, which is a part of the origin of the trapezius muscle.
9) Rub-roll/foulage and shake the arms to help release tension.
Bibliography:
[1] Ian Pardoe, IP. (2010). Neck pain. Retrieved from http://www.medical-acupuncture.org/neck.htm
[2]Andrew Biel, AB. (2005). Trail guide to the body- third addition. Boulder, CO: Books of Discovery.
[3]
[4] Dr. Steve, . (2005). Neck solutions. Retrieved from http://www.necksolutions.com/trapezius-myalgia.html
[5] Smitts, Glen. Tuina 2: Structural Techniques. Pacific College of Oriental Medicine, New York, NY. 02/22/2011.
[6] Sarka-Jonae Mille, . (2005, December 22). Pnf stretches for my neck. Retrieved fromhttp://www.livestrong.com/article/340743-pnf-stretches-for-my-neck/#ixzz1HvdqVPQO
Disclaimer: All Content provided on or through the site is provided for informational purposes only and is not a substitute for professional medical advice, care, diagnosis or treatment, and is not designed to promote or endorse any medical practice, program or agenda. Please speak with your doctor before making any changes to your lifestyle.
Copyright © 2013 Dr Chen's Acupuncture P.C. , All rights reserved.