How to Stretch the Lower Trapezius Muscle

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The lower trapezius muscle helps your back to stretch and tilt your head. Keep the muscle strengthened and healthy with help from a personal trainer in this free video.

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Video Transcript

Hi, this is Jason Morgan, with Muscleworx Fitness in Carolina Beach, North Carolina. Today, we're going to discuss ways to stretch the lower trapezius muscle. The trapezius muscle is a unique muscle in the back. It runs from the neck, attaches to the shoulders and then down towards the central portion of the back. The lower trapezius is one of the hardest areas to hit as far as either building the strength and building the mass of that particular portion of the muscle as well as being able to put it through a nice stretch. There's a very old school exercise that's commonly referred to as a reverse shrug or behind the back trap shrug. What you want to do with the reverse shrug is set the bar about hip height in a power rack, come back to the bar, take your hands a little wider than shoulder-width, grab the bar up, use a thumb over grip. This doesn't have to be a really heavy movement, and what you're going to do is shrug the shoulders up. As you get about half way through the movement, you're going to slightly bend the elbows to get that final contraction in the trap, and then to stretch the trap as you go back towards the end of the movement, force your shoulders down so you're going through a complete almost exaggerated range of motion. So, we're really squeezing the shoulders up which is going to contract the trapezius and then as we go down we're going to push the shoulders down to get the stretch in all aspects and the contraction in all aspects of the muscle from the top to the bottom. Please remember these tips are just to provide basic information. Always consult with your health care provider and a fitness consultant before beginning any diet or exercise program.


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