The trapezius is a large, broad muscle that extends from the lower part of your thoracic spine to the base of your skull and to the collarbone and the shoulder blades. It works with other muscles in the shoulders and torso to move the shoulder joints in different directions, such as flexion, extension and to the sides. The trapezius also flexes and extends the spine, particularly the cervical and thoracic regions. You can flex the trapezius from a standing or crawling position.
Cat Stretch
Step 1
Kneel on the ground on your hands and knees. Keep your hands beneath your shoulders and your knees beneath your hip joints.
Step 2
Inhale deeply through your nose. Exhale through your mouth, tucking your chin toward your chest and flexing your upper spine up. Tuck your pelvis to reduce the curve in your lower spine. Hold this position for three deep breaths.
Step 3
Return to the starting position. Repeat the exercise five to six times.
Standing Thoracic Flexion
Step 1
Stand with your feet about hip-width apart. Lace your fingers together with your hands facing away from you.
Step 2
Tuck your pelvis beneath your body. Flex your upper spine back, pushing your hands away from you. Tuck your chin to your chest and hold the stretch for three deep breaths.
Step 3
Return to the starting position. Repeat the exercise five to six times.
Tips and Warnings
- Extend your trapezius to counter the effects of flexing your trapezius. This creates a better balance in your body and reduces your risk of back, shoulder and neck pain. You can extend your trapezius by moving your back and neck in the opposite direction in both exercises.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
Member Comments