Trapezius

⚙️ Required Equipment:

Massage Cane (hook tool)

OR a Tennis Ball / Lacrosse Ball (for wall release)

⚠️ Safety and Setup

Goal: Aim for the muscle tissue, staying clear of the bony spine and shoulder blade edges.

Position (Hook Tool): Sit tall or stand. Hold the cane as shown, hooking the knob over your shoulder.

Position (Ball): Stand with your back to a sturdy wall.

👣 Step-by-Step Guide (Using the Hook Tool):

1. Locate the Upper Trapezius

The Upper Trapezius is the "shrug" muscle.

Placement: Place the rounded knob on your shoulder, halfway between your neck and the point of your shoulder.

Avoid: Do not press directly on the bony spine of your neck. Stay on the large muscle bulk.

2. Apply Guided Pressure

Use the long handles to gently pull the knob downward and forward, driving the pressure into the muscle.

Find a tender spot and hold the pressure (aim for a 5 or 6 out of 10 on the pain scale).

3. The "Pin and Dip" (Active Release)

Once you find a spot, keep the pressure static.

Arm Motion: Slowly dip the shoulder on the side you are treating down toward the floor, then lift it back up (a very small, controlled shrug).

This motion stretches the Trapezius muscle fibers over the pressure point.

Repeat the shoulder dip 5–8 times.

4. Search the Middle Trapezius

The middle traps sit deeper, between the shoulder blade and the spine.

Slide the knob down your back, aiming for the area next to your spine, halfway down your shoulder blade.

Repeat the "Pin and Dip" here, OR simply sustain static pressure and slowly look your head away from the side you are treating for 10 seconds (a gentle neck stretch while pinned).

🎾 Alternative Guide (Using a Tennis Ball Against a Wall):

Position: Stand with your back to a wall.

Placement: Place a tennis ball against the wall, positioning it in the same spots as above (on the top of the shoulder or next to the shoulder blade).

Pressure: Lean your body weight into the ball to pin the muscle against the wall. You can use your feet to walk closer or further from the wall to increase/decrease intensity.

Release: Once pinned, perform the "Pin and Dip" (Step 3) by moving your shoulders or gently turning your head away from the ball while maintaining pressure.

💡 Quick Tip: Head Position

When treating the upper trapezius, gently turn your chin towards the shoulder you are not treating (the opposite side). This puts the muscle on a light stretch and can make the release more effective.