Sitting at a work desk for long hours has a tendency to cause muscle imbalances and tightness. The trapezius is a large muscle in the upper back often affected by this. Although the trapezius is one large muscle, it has an upper, middle and lower segment. When the upper part is overused, the lower part becomes weak. This in turn leads to tension and discomfort. Therapeutic exercises help strengthen the lower traps to keep this sensation at bay.
Scapular Chest Pulls
Scapular chest pulls require the use of a rubber resistance band. These work the lower traps while stretching the pectoral muscles of the chest. Begin in a standing position with your feet shoulder-width apart and the band held at an arm's reach in front of your chest. Keeping your torso still, move your arms out to your sides as far as possible and squeeze your shoulder blades together. Hold this position for a full second, slowly move your arms back in and repeat.
Chair Pushups
Chair pushups utilize the weight of the body to strengthen weak lower traps. These are variations to standard pushups performed on the floor. Start by sitting on the edge of a sturdy chair with your hands wrapped around the front or sides. Steadily push your body off the chair by fully extending your arms. As you do this, squeeze your shoulder blades together and move them downward. Hold for three to five seconds, slowly lower yourself down and repeat.
Seated Cable Row
The seated cable row targets the middle and lower traps, as well as the large latissimus dorsi that runs from the lower to upper back. Begin by sitting on the seat of the cable machine, placing your feet shoulder-width apart on the platform and grasping the close-grip bar with both hands. Keeping your knees bent and back upright, pull the bar in toward your stomach as you squeeze your shoulder blades together. Hold for second, slowly extend your arms back out and repeat. When pulling back, keep your arms tight to your sides.
Close Grip Bent-Over Row
The close grip bent-over row targets the lower and middle traps and you need a barbell to perform the exercise. Stand with your feet about hip-width apart and grasp the bar with your hands shoulder-width distance. Keeping your back straight, bend forward at the waist and let the bar hang straight down toward the ground. Your knees should be slightly bent at this point and your back should be about parallel to the floor. Keeping your torso still, pull the bar up as close to your stomach as possible and squeeze your shoulder blades together for a second. Slowly lower the bar back down and repeat. For a lighter weight, use a padded toning bar or simply use a broomstick. The most important thing is that you use proper mechanics when you move the bar close to your body.
Downward-Facing Dog
Downward-facing dog is a yoga pose that stretches the shoulders and strengthens the upper back, arms and legs. Begin in a pushup position with your hands directly under your shoulders and feet about hip-width apart. Steadily raise your butt in the air and push your weight onto your heels. As you do this, move your shoulder blades inward and continue lifting your butt until you form an inverted angle with your body. Hold this position for 30 to 45 seconds and slowly release.
References
- The Ohio State University Medical Center; Scapular, Shoulder and Elbow Theraband Exercises
- HealthVideo.com; Strengthening the Lower Trapezius Muscle: Theraband Exercise and Chair Push Ups; Mary Fisher, M.S., P.T.; July, 2009
- ShapeFit; Middle Back Exercises--Seated Cable Rows
- ExRx; Babell Close Grip Bent-over Row
- "Yoga Journal"; Downward-Facing Dog
