The trapezius is a broad muscle that stretches from the base of your head down into the lower part of your upper spine. It also extends along your cervical and upper spine and into your posterior shoulders. It works with your shoulders, back muscles and other muscles in your torso and arms to move your limbs and body in different directions, such as in shoulder retraction, back flexion, and neck rotation. Therefore, your workouts should incorporate various muscle groups to train your trapezius.
Ball Scaption
This exercise works on shoulder retraction and depression while strengthening your hip and spine for stability. Put your lower abs and hips on top of a stability ball with your feet on the floor placed slightly apart and on your toes. Tighten your buttocks to maintain your posture, and keep your chest off the ball. Extend your arms straight below your chest. Exhale and lift your arms out to your sides and toward your buttocks with your palms facing up. Do not move your spine, and hold this position for two seconds. Inhale and lower your arms down. Perform two to three sets for 8 to 12 reps.
Standing High Row
This exercise strengthens your trapezius and other shoulder and back muscles while depressing your shoulders down from your ears. Use a cable column machine for this exercise. Set the height of the handles of the machine to the highest level. Face the machine and grab the handles with each hand. Stand back from the machine until the weight stack lifts off of its resting place slightly. Put one leg behind you with both feet pointing forward.
Exhale and pull the handles toward your body with your shoulder blades squeezed together. Keep your elbows close to your body. Hold this position for one second, and slowly extend your arms straight to lower the weight stack. Do not round your shoulders or back forward as you do so. Perform three sets of 10 to 12 reps.
Shoulder Rolls
Shoulder rolls increase mobility in your shoulder joints and upper back, including your trapezius. Stand with your legs about hip-width distance apart, and shrug your shoulders up to your ears. Roll them back so that your shoulder blades pull together, and press your shoulders away from your ears. Repeat this movement pattern 10 times, and reverse the movement 10 times. Use this exercise as part of your warm-up before you exercise.
Self-Myofascial Release
Self-Myofascial release, or SMR, is a self-massaging technique to reduce trigger points in your muscles and tissues that cause sensitivity and pain, according to the National Academy of Sports Medicine. For your trapezius, use a foam roller to alleviate tension and sensitivity. Put the roller on the ground and lie your upper back on top of it. Put your feet on the ground and cross your arms over your chest. Gently roll your body up and down your spine from your neck to your lower back. When you find a sensitive spot, hold that position and gently roll up and down the spot until sensitivity subsides. Perform SMR after your workout as part of your cool-down to reduce soreness and tightness.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
Member Comments