1. Tip Top Traps
One of the most basic exercises for the trapezius is the shoulder shrug, and can be performed by anyone regardless of age or fitness level. If you have suffered an injury, you can perform this trap exercise with just the weight of your arms, but place light weights in each hand, beginning with 2 1/2 to 5 lbs. Stand or sit with your spine tall and straight and simple shrug your shoulders up towards your ears. Hold the shrug for a count of ten and then gently relax your arms to your sides. Repeat the shoulder shrug 5 to 20 times, depending on your level of fitness. Remember that exercise, even strength training, should never be uncomfortable or cause pain.
2. Row, Row, Row Your Boat
Once again, this versatile exercise can be performed without weights, with hand held weights or even with a resistance band attached to a doorknob. Sit on the floor with your legs together and your feet flexed, toes pulling up towards your torso. Lean back about 30 degrees with your arms extended straight out in front of you and inhale deeply. On the exhale, pull your arms straight back until your fists are at your sides. If using resistance bands or hand held weights, start light and gradually work your way up to heavier weights. Extend your arms as you inhale and repeat the upright rows 5 to 10 times and relax, repeating the set 2 to 3 times to strengthen the trapezius.
3. Learn to Love the Locust
While there are many yoga poses for the upper back, the locust is a great beginner pose for just about everyone. Lie face down on a comfortable surface with your legs together and toes pointing away from your. Your arms should be resting at your sides. Inhale deeply, and as you exhale, lift your arms and legs a few inches off of the floor. At the same time, lift your chest and head, looking up as far as possible. Hold the pose for 3 to 5 deep breaths and relax gently, placing one cheek on the floor. Repeat 3 to 5 times to strengthen the traps as well as the neck and lower back.
4. Up Without the Push
Push-ups are great for strengthening the upper back, chest and arms, but they aren't for everyone. You can get similar results without the push. Rest on your forearms with your hands together while lifting up onto your toes. Make sure that you keep your back straight, working the abs and protecting your lower back. Keep your head relaxed, looking down to the floor to prevent neck strain. Hold the pose for as long as is comfortable to strengthen the upper back, chest, arms, abs and legs.
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