Your trapezius is the large triangular-shaped muscles on your upper back. Extending from the base of your skull, out to your scapulae and down to your thoracic spine, the trapezius is responsible for elevating, retracting and depressing your shoulder girdle. Your shoulder girdle consists of your scapulae and clavicles and sits in top of your ribs like a pair of football shoulder pads.
Developing Flexibility
Muscles are elastic bundles of fiber that, if not worked though their full range of motion, can become tightened and short. This may be because of a lack of regular stretching, too much time in a fixed position or the type of exercise you perform in your workout. Tight trapezius muscles can affect posture and shoulder health as well as contributing to stress-related headaches. To develop flexibility, hold each of the following stretches for 30 to 60 seconds.
Upper Trapezius Stretch
This exercise focuses on the upper region of your trapezius muscle that runs from the base of your skull to the top of your shoulder blades. Stand with your feet hip-width apart and your knees slightly bent. Raise and place your left hand on the top of your head and reach down your leg with your right hand. Simultaneously, stretch your right arm down toward the floor while gently pulling your head over to your left hand side. Do not pull too forcefully on your head or you could injure your neck. Swap sides and repeat.
Middle Trapezius Stretch
To stretch your middle trapezius, which runs between your shoulder blades, stand with your feet together and your hands clasped in front of you. Raise your arms to shoulder level. Round your shoulders forward and push your hands as far away from you as possible. Tuck your chin into your chest and try to spread your shoulder blades as far apart as possible. Hold this position for the desired duration, then relax.
Lower Trapezius Stretch
Your lower trapezius fibers hold your shoulder girdle down when you are performing exercises such as dips and lat pull downs and stop your shoulders rising up to your ears when pulled from above. To stretch your lower trapezius, shrug your shoulders as high as you can. Hold this position for the desired duration and then lower your shoulders back to their normal resting position.
References
- "Stretching Anatomy"; Arnold G. Nelson, Jouko Kokkonen, and Jason M. McAlexander; 2006
- "Stretching"; Bob Anderson and Jean Anderson; 2010
