By Chuck Hong, LMT · Bomb Bodywork, Las Vegas, NV
Some people carry stress in their stomach. A lot of people carry it right on top of their shoulders.
If your traps feel like they're up by your ears by the end of the day, this page is for you. It's for women in Las Vegas who sit at a desk for hours, moms who spend half the day holding a kid or a car seat, lifters whose upper traps never seem to come down after a heavy back day, and anyone who keeps reaching up to squeeze their own shoulder during a meeting.
I'm Chuck Hong, LMT, the only certified Sarga practitioner and instructor in Las Vegas. Everything I do at Bomb Bodywork is Sarga barefoot bodywork, and the neck, traps, and upper back are some of the areas people ask me to focus on most.
What "tight traps" usually means
Your trapezius is a big, flat muscle that runs from the base of your skull, across the tops of your shoulders, and down between your shoulder blades. When people say their traps are tight, they usually mean the upper part, the ridge between the neck and the shoulder.
That area does a lot of quiet work. It helps hold your head up, stabilizes your shoulders when you carry things, and tenses up when you're stressed. When it stays tight, it can feel achy, heavy, or stiff, and turning your head can feel limited.
Trap pain rarely lives alone. The muscles under and around it usually get involved too: the levator scapulae up the side of the neck, the rhomboids between the shoulder blades, and the muscles along the upper back. That's why I treat neck and shoulders as one area, not three separate spots.
Desk workers and tech neck
A lot of my neck and shoulder clients work at a computer. Hours of screens, a laptop on the couch at night, scrolling on your phone in bed. Your head drifts forward, your shoulders round, and the muscles across your upper back and neck end up holding that position all day.
That's what people mean by "tech neck." It's not a diagnosis. It's a pretty good description of how a lot of us sit.
Massage won't change your workstation, but it can help those muscles let go of the position they've been stuck in. Clients who sit all day often tell me their shoulders feel lower and their neck turns easier after a session. Pair that with getting up more often, and it's a good combination.
Moms, lifters, and everyone carrying something
Not every tight neck comes from a desk.
If you carry a baby on one side, your trap and neck on that side are doing extra work every day. If you lift, shrugs, deadlifts, rows, and pressing all load the traps and upper back hard. If you work on your feet with your arms up, like doing hair or makeup, you probably feel it at the base of your neck by the end of a long day.
Different reasons, same result: tight, guarded tissue that a quick shoulder rub doesn't reach.
What deep barefoot Sarga work does for the traps
The traps are thick, especially on people who train. Getting real depth there with hands takes a lot of effort, and an elbow on the top of the shoulder can feel sharp enough that you tense right back up.
Sarga changes how the pressure gets delivered. I hold a silk anchored to the table so I can control my weight, and I apply slow, steady pressure with my feet.
- Broad, heavy pressure across the upper back. The foot covers a lot of tissue at once, so it feels deep without feeling pointy.
- Specific work when it's needed. The heel, the edge of the foot, and the toes let me get more precise along the shoulder blade and the top of the trap.
- Slow traction. I use a high tack cream with minimal oil, so I can grip and slowly pull through the tissue instead of gliding over it.
- Steady depth for the whole session. My feet don't tire like thumbs do, so the pressure stays consistent.
More on the method: why barefoot.
What a neck and shoulder session looks like
Every session is full body, with extra time where you want it. For neck and shoulders, that usually includes:
- Broad pressure across the upper and mid back to warm up the whole area.
- Slower, deeper work along the traps and between the shoulder blades.
- Work on the chest and front of the shoulders, because tight pecs can pull the shoulders forward.
- Careful, lighter work around the neck itself. The neck is not where I go heaviest.
If you've got one stubborn spot, like a knot under the shoulder blade, tell me. My massage for knots article explains how I approach those.
New clients start with a short consult. Tell me where you feel it, what makes it worse, and what pressure you like. You can always ask for more or less as we go.
Tension headaches
Some people notice their neck and shoulders get tight right before or along with a tension-type headache. If tight muscles in your neck, upper traps, and the base of your skull are part of your pattern, focused work there may help you feel more relaxed. I can't diagnose headaches, and if yours are sudden, severe, or new, talk to a doctor.
When it keeps coming back
If you're getting the same neck every month, one massage at a time helps you feel better, but it doesn't give the area much continuity. The Deep Reset is eight weekly sessions, with a week that puts extra time on the traps, head, and neck, and another on the pecs and shoulders.
FAQ
Is massage good for neck and shoulder pain?
For muscle tension in the neck, traps, and upper back, massage is one of the most common things people turn to, and a lot of people feel looser and move more easily afterward. If your pain came from an injury, or you have numbness or tingling down your arm, get it checked by a doctor first.
Is barefoot massage good for tight traps?
It can be a really good fit. The traps and upper back need real depth, and broad foot pressure can get there without the sharp, pokey feeling of elbows. Around the neck itself, I work lighter and more carefully.
Do you stand on my neck?
No. The neck gets lighter, controlled work. Heavier pressure goes into the upper back, traps, and shoulder blades, where there's a lot more muscle.
Is massage good for tech neck?
It can help the muscles that tighten up from sitting forward at a screen feel looser. It won't change your posture by itself. Moving more during the day and setting up your screen at a better height help too.
How often should desk workers get a massage?
There isn't one right answer. Some people come in monthly. If your shoulders are always tight, a few weekly sessions in a row often gives you a better sense of what's possible.
Book a neck and shoulder massage in Las Vegas
If your traps have been living up by your ears, book a session and tell me where you feel it most.
- Book online: bombbodywork.com/book
- Questions: text 702-929-9411
- Busy schedule? I offer private in-home and office sessions around Las Vegas. See in-home massage in Las Vegas.
Bomb Bodywork, Las Vegas, NV
