What can I do?

I've pulled a muscle in my lower trap a couple of weeks ago, been training legs since a couple of times a week without squat but am gagging to lift some weight. I'm still in pain with it, and not very flexible but is there much other stuff I can get up to in the gym? What stuff can I do to help the muscle? It's the second time I've pulled it in the same place so it must be knotted to f**k now, I'd like to do anything I can to get it as normal as possible again. Any ideas? Cheers

Visit a physio?

Usually whatever hurt you in the first page can help to heal you, but done very lightly and often. So now it's been a few weeks id definitely:

Exercise that area with light loads as often as you can.
Stretch it daily.
When you go do heavy work which you know is going to hurt, take your time and double the warm ups.

You basically want it to get stronger now. The injured muscle, not the surrounding muscles.

Could do, do they not just get you doing stretches you could do at home? Thanks for the suggestion,never been to one before so don't know how much they'd help?

Cheers mate, I do stretch it daily at the mo, but its still very tight, even turning my head it hurts or driving or anything. I did think about doing exercises on it mega light but don't know if I should be wearing it out when it's not even healed yet?

massage

As in what mate? A deep tissue massage to fix it?

Unless there's bruising from a torn muscle then train anyway - you'll probably have to go a bit lighter than normal . Perfect form only

Sorry for your pain. No advice to give just love

You reckon? I'm guessing because there's no bruising its only a grade 1 tear or something isn't it? So carry on with everything as normal but light, through the pain?

Lol thankyou very much mate, much appreciated. Don't get no sympathy here at home, just "don't you think it's about time you calmed down in the gym" lol, only just f**king starting love!

Well I've been and had a go after work and done s**t loads of light stuff, literally just the bar doing all sorts. Bit of bench up to about 50k, shoulder press, barbell rows up to about 50 again, front/rear/side felt raises, a bit of squatting, some shrugs, and some kind of f**ked up one hand snatching on a ez bar with about 30k on, trying not to tense my core lol.

So basically warmed up my entire body then finished lol!

Felt a lot happier though just for been there so was worth it

yes mate. If you had just done it I would give it a rest but as its been a while now its treatable more with some thumbs or hockey balls breaking it all up.

Cheers mate, will look into it I think