Think back to last year when you were scurrying from the car to the hotel or from the taxi to the airport frantically trying to keep on schedule so that you could start your hard earned vacation. Many of us will recall the excruciating pain we experienced in our neck area while we struggled to carry our bags across terminal and hotel floors. This pain we experienced stems from strain and or a lack of muscular strength and muscular endurance in the trapezius muscle. Therefore, in order to help prevent this potential vacation scenario from repeating, we will delve into the correct training for the trapezius muscle. As in previous months, we will continue our series on utilizing proper biomechanics as a means to optimizing your own developmental potential. This month we will focus on the trapezius muscle.

Kinesiology
While many of us associate the trapezius muscle with merely being the neck muscles that can be seen from the base of the skull, the trapezius muscle actually consists of three fiber areas. While it is true that the upper fibers of the trapezius muscle originate at the base of the skull, there are also middle and lower fibers as well. The entire muscle looks like a kite, which starts at the base of the skull and extends down and out to the posterior aspect of the lateral third of the scapulae and medial border of the acromion process and then continues down, inserting in a triangular space at the base of the scapular spine. The upper fibers are a thin and relatively weak part of the muscle. This is the area in which we feel the most pain while carrying luggage. The upper fibers provide some elevation of the clavicle and are of minor importance in moving the head. The middle fibers are stronger and thicker and provide strong elevation, upward rotation, and retraction of the scapula. The lower fibers assist in retraction and rotate the scapula upward. Synergistically working together, the three parts tend to pull upward and adduct at the same time. The muscle is always used in preventing the glenoid fossae from being pulled down during the lifting of objects with the arms and as mentioned, is typical in action during the holding of an object (like luggage). Strengthening of the upper and lower fibers can be accomplished through a variation of shoulder-shrugging exercises. The lower and middle fibers can be strengthened through bent rowing in a prone position and side arm shoulder joint abduction exercises.

Selected Exercises

Barbell Shrug
Proper Position:
1. Grasp the bar using a pronated grip approximately shoulder width.
2. Make sure that you have a solid stance while standing upright.
3. With the neck in a neutral position and the head facing forward, this is the starting position.
Proper Form:
1. From the starting position, retract the scapula by squeezing your shoulder blades together.
2. Simultaneously elevate and rotate the scapula upward attempting to bring your shoulder as close to your ears as possible.
3. Hold the contraction for a second and then slowly return to the starting position.
Essential Tips:
1. Concentrate on keeping the hands and arms relaxed while contracting the trapezius muscle.
2. Maintain a natural arch in the spine at all times.
3. Keep the head and neck in a neutral position throughout the exercise.
4. Keep in mind that this is not a shoulder joint, rather, a shoulder girdle movement.
5. Do not bend and bounce at the knees to assist with the movement.

Dumbbell Shrug
Proper Position:
1. Grasp each dumbbell using a pronated grip approximately shoulder width.
2. Make sure that you have a solid stance while standing upright.
3. With the neck in a neutral position and the head facing forward and the dumbbells resting against the side of the body, this is the starting position
Proper Form:
1. From the starting position, retract the scapula by squeezing your shoulder blades together.
2. Simultaneously elevate and rotate the scapula upward attempting to bring your shoulder as close to your ears as possible.
3. Hold the contraction for a second and then slowly return to the starting position.
Essential Tips:
1. Concentrate on keeping the hands and arms relaxed while contracting the trapezius muscle.
2. Maintain a natural arch in the spine at all times.
3. Keep the head and neck in a neutral position throughout the exercise.
4. Keep in mind that this is not a shoulder joint; rather, a shoulder girdle movement.
5. Do not bend and bounce at the knees to assist the movement.

Seated Cable Row
Proper Position:
1. Plant your feet firmly against the foot platform.
2. Grasp the pulley handles, and with your legs push yourself while simultaneously pulling with your back until you are in an upright-seated position.
3. Sit up in a ready position with your hips and knees slightly bent and a natural arch in your lower back.
4. Keep the elbows slightly bent and pointed down. This is the starting position.
Proper Form:
1. From the starting position, retract the scapula by pulling the shoulder blades down and squeezing them together.
2. Contract the trapezius muscle by pulling the shoulder blades back in retraction.
3. Unlike a seated row for the latissimus dorsi, the arms do NOT move, you simply retract the scapula.
4. Hold the contraction for one second and return to the starting position.
Essential Tips:
1. Avoid rotating the shoulders during execution.
2. Keep the arms in a semi-locked position throughout the exercise.
3. Maintain a natural arch in the lower back.
4. Keep the head and neck in a neutral position.

Prone Rows Against a Bench
Proper Positioning:
1. Lie face down on a bench that is elevated to a level in which you cannot touch the floor with your hands hanging down.
2. Grasp a set of dumbbells and allow your arms to hang down.
3. Maintain slight tension by not allowing the dumbbells to touch the ground.

Proper Form:
1. From the starting position, retract the scapula by squeezing your shoulder blades together.
2. Do not bend or flex at the elbows.
3. Hold the contraction for one second and return slowly to the starting position.
Essential Tips:
1. Avoid jerking the torso for assistance.
2. Keep your body against the bench in a prone position at all times.
3. Do not bend at the elbows, which would activate the biceps to engage in elbow flexion.

In addition to proper biomechanics, it is essential to incorporate proper stretching techniques into your training program. If you want to stretch the upper fibers on the right side, then grasp a dumbbell in the right hand to place the scapulae in depression while simultaneously undergoing slight lateral flexion of the neck to the left side. The reverse is true for the left side. In order to stretch the middle fibers, simply undergo the above stretch but have a partner passively pull your scapula into protraction. The lower fibers are best stretched while your client is lying on their side and you passively move the scapulae into maximal elevation and protraction.

By having a stronger comprehension of the proper biomechanics of the trapezius muscle, as well as correct methods in which to stretch this muscle, you can successfully design a program for you and your clients. In addition, you may help to prevent that dreaded strain from carrying luggage over your vacation this summer. Preparation, persistence and hard work will help you reach your potential. Until next month, train hard and continue to live the fitness lifestyle.

Please direct all questions or comments to patrick@issaonline.com.