Strengthening the Trapezius Muscles

More people seem to have problems with the muscles in their lower backs rather than the shoulder area, but it’s still a good idea to keep upper back and shoulder muscles loose and operating properly. Proper physical activities in these parts of the body will guarantee healthy and pain free lower and upper back for you.

One of the primary back muscles is the trapezius and there are two of them. The two trapezius muscles originate at the base of the skull and connect to the shoulder blades. When viewed as a unit, the two trapezius muscles look like a trapezoid, that is to say they are shaped like a diamond.

The trapezius is a large exterior muscle extending vertically from the occipital bone to the lower thoracic vertebrae and it extends horizontally across the bottom of the shoulder blade. It elevates the shoulder blade, allowing you to shrug your shoulders and also moves the shoulder blade toward the spine.

The muscle is divided into three regions according to their functions. The descending portion is called the superior region and supports the weight of the upper limbs. The immediate or cross-wide portion retracts the shoulder blade and the ascending or inferior portion of the muscle rotates and depresses the shoulder blade.

Here is an exercise to keep the trapezius muscles loose and properly functioning:

• Sit straight in a chair.
• Lower your chin toward your right collar bone. Go as far as you can without rounding your upper back.
• Turn your head to the left, slightly. You should notice a pulling sensation in the left side of your neck.
• Hold the position for twenty seconds.
• Release the position and rest for fifteen seconds.
• Perform the routine three times.
• Switch to the left side and complete three repetitions as you did on the right side.

Make sure to regularly do these movements to get the best results.