This month we are talking about the Trapezius; stiffness here can lead to neck pain and even headaches, earlier this month I showed some simple stretches that can help. It is important to remember that the trapezius is an antagonist to the pectoralis major; therefore if our trapezius is tight our pectoralis may well be weak, or visa versa. A constant battle between this weakness and overactive muscle groups can lead to poor posture, frequent injury, pains, stiffness and a reduction of limitation to movement. It is important therefore to remember to work on any antagonist muscle groups.
How to strengthen the Trapezius
Standing dumbbell press - with legs shoulder width apart, standing straight and relaxed holding your dumbbell shoulder height, lift them overhead and lower slowly. Movements should be controlled and slow. Try adding a squat for a more full body workout.
Lateral dumbbell raises - standing with legs hip width apart, holding dumbbells by your sides with palms facing legs, arms should be long and relaxed, begin an upward movement by slowly lifting your arms away from your body, arms should come to shoulder hight, pause here then slowly move your arms back down.
Prone lifts - laying in a prone position on the floor, contract your trapezius to pull your arms up and back, try adding lifting your legs to include a glute contraction exercise.
Remember all exercises should be controlled and slow, any weights used should not be too heavy, repation is key here not to overload with weight.
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