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F<\/span>or nearly 10 years, I\u2019ve lived with chronic neck and shoulder pain. While it\u2019s not present 100% of the time, my upper right deltoid\u2014stretching into my trapezius and the bottom of my neck\u2014has been plagued with a knot so stubborn, even deep-tissue massage can\u2019t fully work it out. It\u2019s a deep, throbbing tightness that, in some cases, aches so badly that it looks like it\u2019s burning or clawing its way over my shoulder and down into my collarbone.<\/p>\n Each time long hours at my desk exacerbate the pain, I’d fight back with short sessions with my Theragun Mini<\/a>, longer bouts with my HigherDose Infrared PEMF Mat<\/a> (which helps lots if I actually do it every day), and I’ll try any stretches promising relief on Instagram. Although all of those methods will help soothe my shoulder pain, there’s one stretch particularly that\u2019s been surprisingly useful. Allow me to introduce you to the this trap-centric PNF stretch\u2014perhaps it may possibly provide help to, too.<\/p>\n In line with massage therapist Rachel Pantano<\/a>, in case your shoulders are super tight painful, performing a trap-centric PNF stretch<\/a> every day can soften tension to assist ease the aches and pains.<\/p>\n \u201cPNF stands for Proprioceptive Neuromuscular Facilitation,\u201d Pantano explains. \u201cIt’s a stretching technique that involves alternating cycles of muscle contraction and rest to enhance flexibility and promote muscle rest or release.\u201d<\/p>\n While there are PNF stretches for the whole body, the version that works best for knotted shoulders targets the traps.<\/p>\n<\/blockquote>\n
What’s a PNF stretch\u2014and why does it help?<\/h2>\n