By Terry Cobb, ACSM CPT

Does your upper back ever feel tight, as though you have “knots” in it? You may have an upper-trapezius strain, a common repetitive stress injury (RSI).  This can be caused by placing too much stress or strain on a joint or musculoskeletal tissue. This can happen while performing repetitive motions, whether on a computer, on the telephone or in a sports activity.

Some causes of injury are due to overuse of the muscle-even at a low intensity.  Repetitive motion doesn’t allow rest between the movements and can cause irritation.

The upper trapezius muscle needs to be able to shorten and lengthen properly.  For example, when you are cradling a phone between your ear and shoulder, it can cause one shoulder to be elevated and will extend the neck. This can also cause tightness in the rhomboids, causing the shoulders to round.  Moving out of these positions from time to time throughout the workday will increase blood flow and oxygen delivery to the muscles. Developing better posture will help maintain the optimal length of the muscles.

See the following “Exercises at the Office” to help to relieve tightness of the neck and upper back.

Sitting with upright posture, perform 15–20 reps of the following exercises every hour when you are at your desk for upper trapezius pain.

1. Scapular Pinches. Roll the shoulders back, and pinch the shoulder blades together.
2. Shoulder Shrugs. Raise the shoulders up toward the ears, then lower them back down.
3. Neck Side-Bending. Tilt one ear toward the shoulder, and hold briefly. Repeat on the opposite side.
4. Neck Rotation. Look over one shoulder, and pause briefly. Repeat on the opposite side.

If you feel tight or sore in the upper trapezius after the above movement-oriented exercises, perform 1–3 reps of the following static stretch, holding each rep for 30 seconds.

5. Neck Side-Bending/Rotation Stretch.

• In a standing or seated position, place the right hand on top of the head and let the left arm rest at the side.
• Gently pull the head toward the right shoulder with the right hand.
• Rotate the head down and look at the right hip. (The stretch should be felt on the left side of the neck/shoulder area.) Repeat on the opposite side. If your shoulders tend to round forward, you can improve this condition by the scapular pinch and by a pectorals stretch.

Desk by Bob Anderson (Shelter Publications Inc. 1997)