Function of the lower trapezius muscle live healthy. What is the exclusive ace best back sponsored research exercise. Spinal accessory nerve cranial nerve xi the ventral rami of spinal nerves c2, c3, c4. Face pull the face pull is a great upper body exercise in general. There are many ways to activate the lower trapezius muscle to help you maintain a healthy shoulder position with arms overhead. Top priority for lower traps robertson training systems. The trapezius also assists in abduction of the shoulder above 90 degrees by rotating the glenoid upward. This muscle is a dominant stabilizer of the scapula, normally operating synergistically with other scapular muscles, most notably the serratus anterior. The definitive guide to lower trapezius anatomy, exercises. To get a feel for this motion another excellent option listed by the international journal of sports. The top 3 lower trap movements that you should have in your training toolbox. A chiropractor and the lower trapezius ep wellness. By brent brookbush dpt, pt, comt, ms, pes, ces, cscs, acsm hfs. These 4 exercises were found by cools et al 2007 to display the best muscle activation ratios in which the upper trapezius activation is minimized whereas the middle and lower trapezius activation is maximized.
The lower trapezius is a muscle which has been suggested to function ideally with the mechanics of the scapula. The patient is asked to contract the middle and lower trapezius muscles, focusing on quality and control of activation without the compensatory use of the upper trapezius and posterior deltoid. Middle and lower trapezius strengthening for the management of. Both the middle and lower trapezius are strengthened by the same exercises since scapular retraction and depression must happen to perform these exercises correctly.
The prone and sidelying positions decrease the upper traps activation as a postural muscle. Jul 22, 2019 extend both arms out to the side, palms facing down, to form the letter t. Jan, 2011 exercises to maximize the serratus anterior sa to upper trapezius ut ratio. The effectiveness of a comprehensive corrective exercises. The lower trapezius is very important for several reasons. Then, considerably delayed middle and lower trapezius activation has been displayed in overhead athletes with shoulder impingement, in response to an unexpected drop of the arm from an abducted position.
It has been acknowledged that improper mobilization of the scapula, also referred to as scapula dyskinesis, during overhead activities may lead athletes to experience sports injuries in the form of impingement, subacromial bursitis and instability. The top 3 lower trap movements for your training toolbox. Along with the middle and upper portions, the lower fibers comprise the large. This is a common area of weakness in shoulder patients. Instead, clinicians focus on strengthening middle and lower trapezius and normalizing the activation ratio of ut to the lower two trapezius mt and lt. The purpose of this study was to investigate the activation patterns of the middle and lower trapezius during four prone horizontal. The trapezius consists of three parts upper, middle and lower part and covers a large surface on the upper back. Top 4 exercise to decrease upper trap compensation. Dec 09, 2008 the trapezius is generally broken down into three sections the upper, middle, and lower depending on their degree of pennation. The various i, t and w exercises, which target the rhomboids and middle trapezius and external rotators, also work the lower traps significantly, albeit less directly than the y exercises. Significantly delayed middle and lower trapezius activation has been demonstrated in overhead athletes with shoulder impingement, in response to an. We focus on activating the lower traps to help stabilize the shoulder blades during overhead movements. Tubercles at the apex of the scapular spine actions.
Oct 30, 2019 this can improve activation and technique when first starting lower trapezius training. Lower trapezius strength is decreased in individuals with unilateral neck pain24,25. The lower trap helps to depress the scapula shoulder blade as well as help the upper fibers of the trapezius upwardly rotate the scapula. Activating the lower traps innovative ideas in performance and. The trapezius is a large paired surface muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae of the spine and laterally to the spine of the scapula. External occipital protuberance, medial third of the superior nuchal line, the nuchal ligament, and the spinous process of c7. These include decreased activation of the middle or lower serratus anterior and rotator cuff, delayed activation of middle and lower trapezius, and increased activation of the upper trapezius and. Most significant muscle activation for the middle and lower trapezius occurred at 90 and 125 of ghj abd. Significantly delayed middle and lower trapezius activation has been demonstrated in overhead athletes with shoulder impingement, in response to an unexpected drop of the arm from an abducted position26. The trapezius elevates, depresses, rotates, and retracts the scapula, or shoulder blade. Lower trapezius activation dynamic health professionals. The upper part extends from the cervical spine down to the collarbone while the middle part originates from the first four thoracic vertebras and attaches at the acromion the bony landmark the top and very outside of the. An example of trapezius function is an overhead press. Jan 05, 2018 this lower trapezius activation exercise is a great beginner and advanced technique to help teach proper activation of the lower trapezius muscles.
Dec, 2017 the middle and lower traps tend to be a weak area of the body. Basically, activation of the sa moves the scapula out of the way of the humerus while too much or too early activation of the ut tends to. Weaker trapezius muscles, specifically the middle and lower trapezius, can beget shoulder impingement syndrome, scapular winging, and scapular dyskinesis. Purpose and importance of the lower trapezius muscle. Adding these 3 movements into your training is a surefire way to reduce and eliminate poor posture as well as address the very commonly underdeveloped lower trap area. The lower trapezius transfer is a simple procedure. When you look at only one side of your back, the trapezius looks like a triangle with its base along the spine. Serratus anterior and lower trapezius muscle activities during. Best exercises for the trapezius muscle medbridge blog. Significantly delayed middle and lower trapezius activation has been demonstrated in overhead athletes with shoulder impingement, in response to an unexpected drop of the arm from an abducted position 26. For the clinician, training at 90 is easy to identify, and provides maximal activation, negating the need for multiple training angles. Exercise to strengthen the middle and lower trapezius muscles using a short lever arm for resistance.
Delayed lower trapezius activation has been demonstrated in. The lower trapezius appears to react too slowly when. Educate the patient during exercises to contract the lower trapezius and not the upper trapezius while elevating the arm. Further, arthrokinematic dyskinesis of thoracic facets may result in relative inhibition of the middle and lower trapezius arthrokinematic inhibition. When our lower traps are weak our upper trapezius muscles turn on and engage more often than they should. When youre looking at your back as a whole, the trapezius muscle resembles a long rhombus balancing on one point. Assisting mobility work for lower and middle traps duration. For an introduction to activation exercise, including a list of commonly activated muscles, the goal of activation exercise, activation circuits, progression, acute variables, order of activation exercise and a pdf of the integrated warmup template, check out this article. The lower trapezius often gets neglected during strengthtraining routines, as it is not as visible as some of the other upper. Have trouble activating the lower traps with prone lower trap exercises. Changes in the movements of the scapula or in its positioning are a set of dysfunc tions that can be described as scapular dyski. Kinetic chain influences on upper and lower trapezius muscle. When activating together, the upper and lower fibers also assist the middle fibers along with other muscles such as the rhomboids with scapular retractionadduction.
Goncalves barreto, rodrigo py et al did a study on low. Scapular dyskinesis and related shoulder impingement syndrome are common conditions, particularly in overhead athletes. It moves the scapula and supports the arm the trapezius has three functional parts. The strength of the lower trapezius also decreases among individuals with unilateral neck pain. Feb 03, 2019 the trapezius is an extensive muscle subdivided into upper, middle, and lower parts. The middle trapezius is grouped as a superficial posterior axioappendicular extrinsic shoulder muscle. The patient is asked to contract the middle and lower trapezius muscles, focusing on quality and control of activation without the compensatory. The trapezius is generally broken down into three sections the upper, middle, and lower depending on their degree of pennation. The lower trapezius may play the most important role in the scapular rotation force couple because it acts primarily as a scapular stabilizer. The trapezius muscle is a postural and active movement muscle, used to tilt and turn the head and neck, shrug, steady the shoulders, and twist the arms. Middle and lower trapezius strengthening for the management. These 4 evidence based shoulder exercises were found to display the best muscle activation ratios in which upper trapezius activation is minimized and middle and lower trapezius activation is maximized by cools et al 2007. However, activation is less about the movement, and more about your.
In restoration of shoulder function, the lower trapezius provides a more direct line of pull for external rotation compared to the traditional latissimus dorsi transfer. Most of the y exercises can be done unilaterally one arm at a time. The patient is asked to contract the middle and lower trapezius muscles, focusing on quality and control of activation without the compensatory use of the upper trapezius and posterior deltoid muscles. Developing your lower trapezius strengthening your trapezius is an important part of any workout routine. Lateral third of the clavicle and the medial aspect of the acromion process of the scapula. Pdf middle and lower trapezius strengthening for the. I would place a considerable emphasis on training the middle and lower trapezius as. Then lower them back to the starting position to complete the repetition. How to activate your lower traps beginner lower trapezius exercise. To identify the serratus anterior, lower trapezius, infraspinatus, and posterior deltoid. Exercises for the lower trapezius and the serratus. Check out the following video and bulleted points to ensure youre maximizing benefits and minimizing risks. The definitive guide to middle trapezius anatomy, exercises.
Because ut weakness is rather rare unless secondary to neurological involvement, it seldom deserves attention when treating the upper quarter pain. Start with your back and head against a wall, feet about 6 inches off the wall. Neck, shoulder, upper back pain, poor posture can be related to poor mid lower traps activation. Activation of the trapezius muscle during varied forms of kendall. May 26, 2017 there are many ways to activate the lower trapezius muscle to help you maintain a healthy shoulder position with arms overhead. It is functionally split into upper, middle and lower parts. It acts on the scapula and is the prime mover in scapular retraction. Kinetic chain influences on upper and lower trapezius. Powerlifting benefits relevant to powerlifting or those desiring a bigger bench, shoulder impingement and dyskinesis will alter normal functioning of the glenohumeral joint.
This can improve activation and technique when first starting lower trapezius training. Lower trapezius strength is decreased in individuals with unilateral neck pain 24 25. Kinesiologic considerations for targeting activation of. Patients with neck pain often have subjective complaints of muscle stiffness, tension, or tightness in addition to their pain. The trapezius, or traps, is a trapezoidalshaped muscle that lies across the upper back. Jun 21, 2016 because ut weakness is rather rare unless secondary to neurological involvement, it seldom deserves attention when treating the upper quarter pain. Activation of the trapezius muscle during varied forms of. If we follow the logic of the jointbyjoint approach, we know that the scapulae typically needs more stability. This muscle is involved in the mobility and stability of the scapula shoulder blade. Jul 24, 2019 the middle and upper trapezius are of similar size, with the upper trapezius being slightly smaller and occupying 23% of the total volume of the muscle, while the middle trapezius occupies 28%. See my article on shoulder exercises from jospt for some examples of good exercises for the lower trapezius. Effect of lower trapezius and serratus anterior muscle. The prone and sidelying positions decrease the upper traps activation as a.756 1521 754 812 1383 1509 1447 1006 43 940 794 1173 1000 799 1413 274 845 1027 1574 776 937 211 744 1367 842 155 239 408 1173 92