We are searching data for your request:
Upon completion, a link will appear to access the found materials.
The trapezius is a large muscle that runs from the neck to the mid-spine. This muscle can be divided into its upper, middle and lower sections. The lower fibers of the trapezius are responsible for mobilizing the scapula and extending the upper spine. Many sports and exercises place a high degree of strain on the lower trapezius, making this area susceptible to stiffness and injury. Stretch the lower trapezius daily to improve flexibility and prevent lingering stiffness.
Seated Trapezius Stretch
Perform this stretch by sitting on the floor with your legs extended in front of you. Keeping the left leg in that position, cross your right leg over it and bend your right leg so that your foot will rest at the outside of your knee. Grasp the inside of your right ankle with your right hand and holding this ankle tightly, lean back. As you lean back, keep your right elbow in tight to your right knee and twist your right shoulder to the left. Hold this position for 10 to 30 seconds and repeat on the other side.
Fixed Bar Stretch
Begin this stretch by facing a vertical bar or handle of some sort. Grasp the bar with one arm at about waist height, standing about six to 12 inches away. Bend at the knees and allow your hips extend backwards. Lean your torso in toward the stretched arm (i.e., the one grasping the bar) and pull back gently. Hold this position for 10 to 30 seconds and repeat with the other arm.
Perform this gentle stretch at home or wherever you can find a comfortable resting surface. Sit on this surface and turn your torso slightly, so you can rest on the forearm of the side you are not stretching, and turn your head to look at this forearm. Cross the opposing arm toward the thigh you are leaning on. You should feel a gentle stretch in your middle and lower trapezius. Hold this position for 10 to 30 seconds and repeat on the other side.
Perform this stretch using a chair that has armrests. Sit on the edge of the chair and cross your arms so that your left arm grasps the right armrest and right arm grasps the left. Lean forward from the hips and tuck your chin into your upper chest. You should feel a gentle stretch in the middle and lower trapezius. Hold this position for 10 to 30 seconds and repeat as desired.