Now, don’t get me wrong, there is still a place and time to work your upper trap but when it is always in control and under tension, you need some movements that help eliminate the use of it and allow for the infraspinatus, lower trapezius, rhomboids, latissimus dorsi, etc.
![athlean x traps athlean x traps](https://i.ytimg.com/vi/hh8EU1iSyYw/maxresdefault.jpg)
Many shoulder-rotator cuff exercises can continue to excessively fire your already overactive upper trapezius. You can also take a lacrosse ball, placing both hands over the ball, dig into your pectorals and release the tissue. If your shoulders tend to round forward, the scapular pinch exercise and adding a pectoral stretch is very helpful. The stretch should be felt on the left side of the neck/shoulder area. Rotate the head down and look at the right hip. Gently pull the head toward the right shoulder with the right hand. In a standing or seated position, place the right hand on top of the head and let the left arm rest at the side. If you feel tight or sore in the upper trapezius after any of the above movement-oriented exercises, perform 1–3 reps of the following static stretch below, holding each rep for 30 seconds. Look over one shoulder, and pause briefly. Tilt one ear toward the shoulder, and hold briefly. Raise the shoulders up toward the ears, then lower them back down.ģ. Roll the shoulders back, and pinch the shoulder blades together.Ģ. Set a timer on your watch or cell phone and stay active while performing these movements for 15-20 reps of the following exercises every hour.ġ. You can also do some subtle exercises at your desk. You can use a “U” shaped travel pillow for neck feedback. In addition to paying attention to positioning throughout the day, you can use a heating pad for 15-20 minutes and then stretch the muscles in your neck to gently to maintain and gain muscle flexibility.Īt work, make sure to sit with an upright posture. It’s easy for our shoulders to creep up when tension builds.
![athlean x traps athlean x traps](https://img.youtube.com/vi/u6PNjgn1ocM/0.jpg)
In addition, try to keep your shoulders low throughout the day (maintain the space between the top of your shoulders and the bottom of your ear) when performing prolonged tasks such as painting, working at a computer, or driving.
#Athlean x traps series#
In our last post in this series ( Postural Alignment Cues for Overactive Traps), we gave you specific focal points to improve and perfect your posture. Proper posture is very important to help prevent this injury from recurring. What is the solution to all of the painful symptoms of an overactive upper trapezius? Relax the upper trap, reverse the compensation pattern, strengthen the rotator cuff and improve the scapular stabilizing muscle group’s activation and strength so the upper trap never has to compensate again. Overactive Upper Trapezius Daily Solutions