Do you know three ways to exercise the trapezius muscles?

　　trapezius exercise What are the methods? For those friends who want to exercise, today is a bonus. The editor has compiled the three most popular trapezius muscle training methods. Please collect them quickly. I believe this will be helpful for you to train your trapezius muscles well!

　　Trapezius muscle exercise method

　　1. Farmer’s Walk

　　The farmer's walk is one of the essential events in the World's Strongest Man competition. It is not an action specifically designed to train the trapezius muscles. But its level is closely related to the trapezius muscle. Let’s talk about the movements first. Hold a dumbbell in each hand and walk forward horizontally. The speed and distance are determined by yourself.

　　This action is a good reflection of the level of the trapezius muscle. The trapezius muscle is not strong enough, resulting in insufficient pulling force and the distance cannot be walked far. In addition, this action will also train your core strength very well. If your core strength is not high and your balance is not good, you will not be able to walk fast.

　　2. Dumbbell shrug

　　One of the most important reasons why I like to practice trapezius muscles is because I like to practice shrugging. One reason why I like to practice shrugging is because this action also has a good effect on grip strength. The level of grip strength is directly reflected in back training such as pull-ups and deadlifts.

　　3. Barbell shrug

　　Barbell shrugs are better at improving strength than dumbbells. I usually complete this action on the gantry. I can do 10 sets of 1. This extreme strength growth mode is very helpful for the grip strength used in the deadlift.

　　What to do if you have trapezius muscle pain

　　Regular exercise will put a load on the body, which means it is easy to cause muscle damage, pain and other problems! What should I do if I have pain in my trapezius muscle?

　　In terms of treatment, it mainly consists of acupuncture or massage + physical therapy. For cervical spine, cervical traction + appropriate drugs (anti-inflammatory analgesics, drugs to relieve muscle tension)

　　It is best to go to an acupuncture department, but a massage department is also acceptable. It is best to take a cervical spine X-ray to see if the cervical spine is straightened or arched. If so, it means cervical spondylosis. If not, it means trapezius muscle strain. Pay attention to your daily routine and avoid working with your head down at your desk for a long time. It is best to allocate ten minutes every hour to relax and relax yourself, that is, do chest expansion exercises and stretch. Don't watch TV in bed. Rest on a flat pillow. Don't shake your head rapidly. (Reference website: Fitness bar)