The trapezius is a large, broad muscle that extends from the lower part of the thoracic spine into the base of your skull and to the sides of your shoulder blades. The lower trapezius refers to the lower region of the muscle at the last vertebra of the thoracic spine. Since the trapezius muscle works together with other muscles in your back to move, you cannot target only the lower trapezius region to exercise. However, working on all of your back muscles and shoulders will also work the lower trapezius region, notes the National Academy of Sports Medicine.
Benefits
One of the functions of the trapezius is to retract your shoulder blades together and to control the rate at which they protract forward. A strong and stable trapezius and other back muscles can help you reduce the effects of poor posture, such as shoulder and neck pain associated with poor posture, according to the National Academy of Sports Medicine. Pulling exercises that work the trapezius will also open your chest cavity and improve spinal and hip stability, especially from a standing position.
Standing Cable Row
This exercise works on back and shoulder muscle strength and abdominal and hip stability to maintain your balance and posture. Use a cable machine for this exercise with adjustable handles that you can slide up and down to allow you to perform rows at different angles. A high angle retracts your shoulders downward while a low angle retracts your shoulders upward. Doing rows with the height of the handles at your shoulder level simply retracts your shoulders without moving them up or down. You can also do this exercise with one arm or with alternating arms, where your arms move back and forth in opposite directions. The latter two exercises can help you determine if one side of your body is stronger and more stable than the other side.
Incline Pullups
Incline pullups use your body weight to lift yourself up by using a parallel bar that is between 2 to 3 feet off the ground. You can use a squat bar from a squat rack or a Smith machine that you can adjust the height of the bar. This exercise strengthens your back and shoulders while stabilizing your hip and spine to maintain proper alignment. To do this exercise, grab the bar with both hands about shoulder-width apart, and go under the bar with your chest below it. With your feet planted on the ground about hip-width apart, lift your buttocks up. Exhale and pull yourself up until your chest almost touches the bar. Inhale and lower yourself until your arms are fully extended. You can also do this exercise with one arm.
Expert Insight
Your trapezius and shoulders can get tight and stiff from sitting too much or exercise. Physical therapist Chris Frederick, co-author of "Stretch to Win," recommends that you use a foam roller to massage your back by putting the roller on the ground and lying on it on your back. Roll gently up and down your upper back and neck until the tenderness subsides.
Stretching your trapezius after the foam roll exercise further relaxes your muscle. You can do this by placing your palms against a wall and stand with your feet about hip-width apart. Bend your torso forward until you feel a stretch radiating from your armpit, through your back and into the back of your legs. Hold this stretch for five to six deep breaths.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
