The upper trapezius refers to the upper portion of the muscle that extends from the base of your skull through your upper shoulders and into your shoulder blades. The trapezius works with the shoulders to elevate, depress, protract and retract the scapula. Because many people already exhibit shoulder elevation and protraction from poor posture and stress, training your upper trapezius should involve scapular retraction and depression rather than strengthening the muscle by doing shrugs, explains the National Academy of Sports Medicine.
Neck Stretches
The neck is connected to your upper trapezius by connective tissues and nerves that affect your neck and shoulder's range of motion. Therefore, stretching your upper trapezius should also include some neck motion. Stand with your arms out to your sides with your fingers pointing down to the ground and your palms facing up. Tilt your head to your right while keeping your nose pointing forward. You should feel a stretch on the side of your neck, upper arm and parts of the upper trapezius. Hold this stretch for three deep breaths. Then tilt your chin toward your chest, stretching the left posterior part of your neck and upper trapezius. Hold this stretch for three deep breaths. Perform two to three sets of stretches on both sides of your neck and trapezius.
Ball Cobra
This exercise works on spine and hip stability while retracting and depressing your shoulders away from your head. Lay your lower abs and hips on top of a stability ball with your feet slightly apart on the ground. Tighten your buttocks to maintain your posture. Exhale and bring your arms out to your sides with your palms facing up, pulling your shoulder blades together. Do not move your spine as you move. Hold this position for three seconds, and bring your arms down below your chest. Perform three sets of 10 to 12 reps.
Ball Superman
This exercise works on shoulder flexion and stability in your shoulders, torso, spine and hip. Start in the same position as the ball cobra exercise. Raise your arms up toward your head with your thumbs pointing up. Tighten your buttocks to maintain your balance and posture. Do not move your spine as you move. Hold this position for three seconds and lower your arms down below your chest. Perform three sets of 10 to 12 reps.
Shoulder Rolls
Shoulder rolls elevate, depress and rotate your shoulders to increase mobility. You can use this as part of a warmup before you exercise. Stand with your feet hip-width apart, and shrug your shoulders up to your ears. Pull and roll your shoulders back to bring your shoulder blades together. Perform 10 reps of rolling your shoulders back and 10 reps of rolling your shoulders forward.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
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