Introduction:
The trapezius muscle is an extensive superficial back muscle with a trapezoid shape. It extends lateral to the spine of the scapula and downwards to the lower thoracic vertebrae from the external protuberance of the occipital bone. Upper, middle, and lower fiber groups are present in the trapezius.
The ventral rami of the C3 and C4 spinal cords innervate the sensory activities of the trapezius. The motor activity of the trapezius is innervated by the spinal accessory neuron (cranial nerve XI). The trapezius is responsible for stabilizing and moving the scapula. The upper fibers can stretch the neck and raise and rotate the scapula upward. The scapula is medially retracted (adducted) by the middle fibers.
The lower fibers compress the scapula and assist the top fibers in turning it upward. These movements enable the scapula to rotate in opposition to the levator scapulae and the rhomboid muscles. Throwing items requires this rotation along with the deltoid muscle.
Because of the intermuscular and intramuscular imbalances that frequently develop in these patients, exercises that promote serratus anterior (SA) activation with minimal activity in the upper trapezius (UT), middle trapezius (MT), and lower trapezius (LT) are recommended.
What Are the Functions of the Trapezius Muscle?
The three separate sections of the trapezius muscle contribute significantly to stabilizing the scapula. In particular, correct and efficient glenohumeral-joint motions during overhead exercises depend on scapular stability. The scapula rotates up and outward, tilting posteriorly, and moves during glenohumeral elevation. These scapular motions are caused by the combined activity of the upper trapezius (UT), lower trapezius (LT), middle trapezius (MT), and serratus anterior muscles.
Reduced upward rotation of the scapula, increased internal rotation, and anterior tilt are the effects of changes in the activity of the trapezius muscle's various components, such as excessive UT activation in conjunction with decreased LT and MT activation.
As the arm is raised, these kinematic changes could narrow the subacromial space and strain the rotator cuff muscles too much. Previous researchers have connected changes in postural alignment, kinematic movement patterns, and muscle activation to shoulder disease symptoms.
What Are the Trapezius Muscle Workouts?
The best workouts for restoring intramuscular trapezius muscle balance were discovered to be side-lying external rotation and forward flexion, prone horizontal abduction with external rotation, and prone extension.
Sidelying Shoulder External Rotation:
The Shoulder Internal Rotation (Side Lying) Stretch is an excellent stretch for increasing shoulder mobility and preventing the rotator cuff from injury. The Active Isolated Stretching (AIS) athletic stretching technique is the foundation for the Shoulder Internal Rotation (Side Lying) Exercise, a form of extension of muscles and fascial release that provides efficient, dynamic, assisted stretching of major muscle groups. Based on solid data from science, AIS will enhance and preserve the health and function of the muscles and joints.
Steps:
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Begin by lying on the right side of the floor, keeping the upper right arm outwards in front of the chest, perpendicular to the torso, elbow bent at 90 degrees, fingers pointing up, and the palm facing towards the feet.
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Maintain the shoulder and elbow in place while slowly rotating the upper arm and pushing the palm as much as possible toward the ground.
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Use the left hand to help with the stretch by gently pressing the palm down even farther.
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Exhale slowly, experiencing the stretch for little more than 2 seconds, and then resume to the initial position.
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Repeat as many times as necessary while progressively attempting to widen the range of motion on each attempt.
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Repeat while switching sides.
Throughout the movement, make an effort to spin the palm toward the ground actively. Keep the lower arm close to the body, the chin tucked in, and the shoulder firmly planted on the ground. A stretch in the shoulder's inside and back should be felt.
Prone Back Extension:
1. Lie on the stomach, legs completely extended, and arms extended back.
2. Pull the torso up by contracting the back muscles.
3. Take a brief two-second break, then resume to the starting position.
4. Keep going to finish the set.
Keep the chin away from the chest, look down, and keep the head and neck neutral. Exhale while raising the torso, pause, and then inhale while lowering back to the beginning position. The prone back extension aims and improves the back muscles, enhances posture, and offers a taller, more slender-looking frame. The core strength will also increase due to this workout, which strengthens the spine.
Concentric Shoulder Flexion:
Mid Range, 0 to 90° (band) Standing straight and with the feet roughly shoulder-width apart is a good start. Keep the attached band in the palm on the side.
Execution:
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Raise the arms to shoulder height.
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Hold the elbows straight.
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Go back to the beginning position.
Stretching the Shoulders Unilateral (Doorframe):
Prepare by standing straight and slightly bringing your shoulder blades together. Raise one arm as much as possible above by grabbing the top of a doorframe. Stretch more by moving forward.
Prone Horizontal Abduction With External Rotation:
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Begin by lying face down on a bed, ensuring the arm you're working on is extended out to the side, hanging off the edge of the bed, and bent at a 90° angle at the elbow, with your thumb pointing toward your body.
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Concentrate on squeezing your shoulder blade inwards towards your spine and downwards.
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Gradually rotate your forearm in an upward motion.
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Return to the initial starting position and repeat the exercise.
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Aim for three sets of 10 repetitions once a day.
Special Instructions: Maintain stability in your shoulder blade while lifting your forearm, ensuring it does not move excessively.
Conclusion:
Despite the limited generalization of the results due to a restricted age range, these exercises effectively manage intermuscular and intramuscular trapezius muscle disorders. Leg exercise has also increased blood flow to the forearms and non-working limbs. Through repeated contractions of the painful trapezius muscle, high-intensity strength training successfully increases strength capacity, leading to functional levels and reduced pain.
