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So, instead of stretching, rubbing, poking sore and painful Upper Traps all the time, let’s get them stronger and more robust! See below for a few exercises to help you get started.

A primary role of the Upper Trapezius is to distribute loads away from the neck – thus reducing strain on the joints, muscles and nerve structures.

The Upper Traps are a huge contributor to helping get your shoulder blade rotating upwards smoothly – this helps you get your arms up overhead without pain! To stretch the upper traps before a workout or athletic competition, use dynamic movements to loosen your muscles.

The Upper Trap muscle has 2 distinct roles that direct us to give strengthening exercises: Have chronically tight upper traps Tired of stretching them and having them tighten up again Try this sequence3 Day Functional Training Split: https://g. Lower your head back down and release the chin tuck.

Keep your chin tucked and lift your head one inch off the mat. Hence, we don’t need to be stretching or massaging these muscles all the time, we need to be giving strengthening exercises, which is completely alien and counter intuitive from previous practice.Īt The SSG, we often conclude that weak, inefficient Upper Traps are often the culprit for a lot of shoulder and neck pain, and that most Upper Traps need to be strengthened. Upper Trap Stretch Draw your head back, lining your ears up with your shoulders (a chin tuck position). Cervical Chin Tuck with Head Lift Lie on your back and tuck your chin, so that you feel the muscles on the back of your neck stretching.

Most, if not all the painful upper traps we see at the SSG are weak and long, not tight and short, and yes, they can ‘feel’ tight and tense, but they ‘feel’ this way because they are over loaded due to being weak. What Conditions Would I Bring My Animal In For Treatment?.Strength, Stability & Activation Menu Toggle.For Lower Crossed Syndromestrengthen the abs, obliques, and buttocks (glute max and medius). Banded Half Kneeling Dorsiflexion With Dowel Those with Upper Crossed Syndromeneed to strengthen the cervical flexor muscles, rhomboids, mid and lower traps.