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Trapezius Exercises (Activation) Audio

Trapezius exercises for improving movement dysfunction, posture, shoulder pain, neck pain, forward head, scapulothoracic pain, and sports performance. Great scaption, cobra, ITY variations and progressions.

Trapezius Exercises (Activation)

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I have almost completed my CPT certification and am half-way through the Human Movement certification to inform my massage practice. The different modalities of reading, watching audiovisual materials, and attending live or recorded webinars have been important to my learning style and for review.

Brookbush Institute has the most detailed, specific and effective tools for online learning for movement and/or bodywork professionals. I love the combination of the videos as well as the text available online.

I recently completed the CPT course. It was demanding yet practical. I would highly recommend it for anyone wanting an education about human movement.

I have my personal trainer certificate through here and am almost finished my human movement specialist certification. Overall, the education that Brookbush has packaged together for clinicians and trainers is invaluable. I am a physio assistant so coming from more of a rehab background I appreciate that this education has been beneficial both as a trainer and in a rehab setting. I love that I have been able to do all learning at my own pace and able to work around my schedule. Thank you for setting up this platform! Highly recommend :)

I have been a massage therapist for 10 yrs and I feel like all the “pieces” I’ve learned throughout the yrs have been put into place and can see the full picture. I am also a member to tons of great content since I love to learn! I plan to get my CPT through them as well.

I have been following Brent Brookbush for nearly a decade- back when I was a personal Trainer and now as a Physical Therapist. BBI is an incredible resource for any movement nerds and corrective exercise specialists! The information is thorough with multiple real world applications. I am looking forward to an in-person Manual Therapist course the second they do one a little bit closer to Virginia ;)

I have taken both the Human Movement Specialist and Certified Personal Trainer certificate programs and have found the value in understanding the how and ways the body moves and functions and from evidence, non-biased, outcome, conceptual, theoretical, and practical approach to helping my clients/patients look better, feel better, and move better.

Over the last years I've returned time and again to Brookbush Institute for stellar coursework as I've worked toward a Human Movement Specialist certification. (I'm currently ACE CPT, and in training with Anatomy Trains for Structural Integration Manual Therapy.) Every Brookbush Institute module is fantastic and each one includes detailed informational videos, written descriptions of how to-do, and, more importantly, why to-do!

I am a 70 yr old chiropractor and no other healthcare provider was able to come up with an exercise protocol particular to my structural and balances and muscle deficits and keep me in the game. And as for continuing education on human skeletal movement, the website is phenomenal full of great exercises for particular mechanical dysfunction.

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Brookbush has been incredibly helpful since I was in massage school and now as I’m in my career! I run my own practice and it gives me the resources I need to not only improve what I already know, but also help me navigate better, more efficient ways of treatment.

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Human Movement Specialist

This course describes trapezius exercises, commonly referred to as lower trapezius activation (a.k.a. lower traps activation, lower traps strengthening, lower traps exercises, etc.). Performing a combination of upward rotation, retraction, posterior tipping, and depression of the scapula, may improve recruitment (isolation) of this important muscle, additionally, this combination of joint actions reduces muscle activity and muscle imbalance resulting from synergistic dominance of the pectoralis minor and levator scapulae. Note, this course also includes suggestions that may imply shrugs and upright rows are not the best exercises for trap workouts, especially if reducing neck muscle soreness and good posture are goals.

It is common to include these exercises in a program designed to address scapula dyskinesis; however, these exercises may also be recommended to reduce shoulder dysfunction and forward head posture. Addressing these issues has been correlated with improving and reducing the risk of pain and dysfunction of the neck (cervical spine), mid-back (thoracic spine), shoulder (shoulder impingement syndrome), treating acute injury (muscle strain), and improving sports performance. Movement professionals (personal trainers, physical therapists, athletic trainers, massage therapists, chiropractors, occupational therapists, etc.) should consider adding these exercises to their repertoire with the intent of improving patient/client outcomes from their integrated exercise programs and therapeutic (rehabilitation) interventions.

Last, it is important to integrate the increase in trapezius activity into functional exercise. The Brookbush Institute accomplishes this with intrinsic stabilization subsystem, anterior oblique subsystem, and posterior oblique subsystem integration. Some example movements for these purposes include:

Human Movement Specialist (HMS) Certification

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Dr. Brent Brookbush demonstrating a prone floor T exercsie for middle and lower trapezius activation

Course Description: Trapezius Exercises (Activation)

Study Guide Introduction: Trapezius Exercises (Activation)

Study Guide: Trapezius Exercises (Activation)

Trapezius Muscles In Postural Dysfunction And Movement Impairment

The upper, middle, and lower trapezius have a propensity to become inhibited and under-active (relatively weak during activity). This reduces our ability to eccentrically decelerate downward rotation, protraction, elevation, and maintain scapulothoracic alignment during daily activity and sport. This impaired function may result in dyskinesis (movement dysfunction) of the shoulder, scapula, and neck, and is often paired with over-activity of the 

. Trapezius inhibition may reduce performance, increase the risk of future injury and dysfunction, and is correlated with pain and dysfunction of the upper extermities and neck.

An example of arms fall and scapula elevates during an overhead squat assessment

Signs of Under-Activity & Length in Weak Trapezius Muscles

Introduction to Trapezius Exercises

Muscles that commonly become synergistically dominant when the trapezius muscles are inhibited. Release and stretch prior to activation and cue joint motion to reciprocally inhibit these muscle during activation exercise.

Image of the levator scapulae, a common overactive muscle with upper body dysfunction

Overactive Synergists

, trapezius muscle activation should likely follow 

. The exercises used for trapezius activation are less isolated, requiring significant contributions from the 

, and prone progressions require significant 

 strength. Quite often, the progressions below are used for "Integrated Stabilization" in the Brookbush Institute Corrective Exercise Template when addressing 

. That is "Isolated Activation" would include exercises for the 

, and trapezius muscle activation would be used as "Integrated Stabilization."

Optimizing Motion (Best Practice)

There is a relatively small amount of research on the function and recruitment of the trapezius muscles relative to 

, and less on the effect exercise may have on enhancing strength, endurance, hypertrophy, and recruitment.

 exhibit signs of excessive downward rotation and anterior tipping of the scapula in static and dynamic postures (1). This would imply that the lower trapezius has a propensity toward a maladaptive increase in length and decrease in activity (long/under-active). Further, the upper trapezius may adopt similar behavior as an upward rotator, or adopt opposing behavior (short/over-active) as an anterior tipper of the scapula. Shoulder pain, shoulder impingement syndrome, and forward head have been correlated with an increase in trapezius activity; however, in these studies lower trapezius activity was relatively low and recruitment was delayed when compared to the upper trapezius (2-6) It is likely best practice to treat the upper trapezius as a muscle with a propensity to become short/over-active (release and lengthen), and the lower trapezius as a muscle with a propensity to become long/under-active (activate).

An image of downward and upward rotation of the scapula

It is interesting to note, in two separate studies cueing better posture (cervical retraction and scapular retraction) reduced upper trapezius activity and neck pain (5-6), and lower thoracic manipulation increased activity of the lower trapezius (9). These studies are likely support for an integrated approach that includes addressing proximal segments (cervical and thoracic spines), cueing optimal posture, and addressing mobility restrictions (manipulations) prior to activation techniques.

In a research study by Cools et al. (7), exercises similar to the "cobra" and "abduction with external rotation" were found to be the most effective for increasing lower trapezius activity while minimizing upper trapezius activity (described below). Interestingly, the same study showed that exercises described in the article "

" were also effective for preferentially recruiting the lower trapezius; however, absolute lower trapezius activation was less using these exercises. In a study by Ha et al. (8), exercises like those described below were also effective for increasing 

 activity. Because the exercises best suited for trapezius activation also integrate the 

, and because altering cervical posture reduces upper trapezius activity (

), trapezius activation should likely be performed after activation of the 

 when activation of these muscles is also indicated. As described below, the trapezius activation exercises are often used for "Stability Integration" in the Brookbush Institute corrective exercise template.

Last, kinesiology tape has been shown to have a positive and immediate effect on trapezius myofascial pain and scapular muscle activity (10, 11). Although, the Brookbush Institute recommends using kinesiology tape to reinforce therapeutic intervention and does not recommend "taping" as a therapeutic intervention unto itself, the evidence for trapezius taping is very positive.

Research on Trapezius Muscle Exercises

Single-leg standing on an unstable surface

Note: Despite all progressions being appropriate, the Cobra or "I" in the "ITY" is used most often. This is because the Cobra may be accurately performed even when shoulder mobility is restricted, and the relative ease of teaching this movement when compared to teaching abduction and scaption. Abduction with external rotation is likely the second most common progression taught, due to the mobility required to perform scaption.

Prone Trapezius Activation on Foam Roll

Prone Trapezius Activation on Stability Ball 

Standing Trapezius Activation

NASM Stability Ball Combo

Best Exercises for Trapezius Isolated Activations

Single-Leg Alternating Abduction with External Rotation

Single-leg Standing Cobra

Single-leg Standing Cobra to Balance to Calf Raise

Single-leg Alternating Abduction

Integrated Stabilization

 Eccentric PNF Catch and Throw

Reactive Activation

Lower Trapezius Facilitation Taping

 Light to Moderate (60 - 85% of 1-RM), focus on form and ROM

 Circuit training, 1 min rest between exercises

 5 - 15 minutes (excluding mobility interventions).

Dr. Brent Brookbush demonstrating a ball bridge for a core activation exercise

Sample Activation Circuit: Trapezius Exercises

Lawrence, R. L., Braman, J. P., Laprade, R. F., & Ludewig, P. M. (2014). Comparison of 3-dimensional shoulder complex kinematics in individuals with and without shoulder pain, part 1: sternoclavicular, acromioclavicular, and scapulothoracic joints. 

journal of orthopaedic & sports physical therapy

Scovazzo ML, Browne A, Pink M, et. al.: The Painful shoulder during freestyle swimming. Am J Sports Med 19(6):577-582, 1991

Ludewig PM, Cook TM (2000) Alterations in shoulder kinematics and associated muscle activity in people with symptoms of shoulder impingement. Phys Ther 80(3):276–291

Cools, A.M., Witvrouw, E.E., Declercq, G.A., Danneels, L.A., Cambier, D.C. (2003) Scapular muscle recruitment patterns: Trapezius muscle latency with and without impingement symptoms.

Kwon JW, Son SM, Lee NK. (2015). Changes in upper-extremity muscle activities due to head position in subjects with a forward head posture and rounded shoulders. 

Wegner, S., Jull, G., O’Leary, S., & Johnston, V. (2010). The effect of a scapular postural correction strategy on trapezius activity in patients with neck pain. Manual therapy, 15(6), 562-566

Cools, A.M., Dewitte, V., Lanszweert, F., Notebaert, D., Roets, A., Soetens, B., Cagnie, B., Witvrouw, E.E. (2007) Rehabilitation of Scapular Muscle Balance. Which Exercises to Prescribe? 

Ha, Sung-min., Kown, Oh-yum., Cynn, Heon-seock., Lee, Won-hwee., Park, Kyue-nam., Kim, Si-hyun., & Jun, Do-young. (2012) Comparison of electromyographic activity of the lower trapezius and serratus anterior muscle in different arm-lifting scapular posterior tilt exercises. 

Cleland, J., Selleck, B., Stowell, T., Browne, L., Alberini, S., Cyr, H. S., & Caron, T. (2013). Short-term effects of thoracic manipulation on lower trapezius muscle strength. 

Ozturk G, Kulcu DG, Mesci N, Silte A, et al. (2016). Efficacy of kinesio tape application on pain and muscle strength in patients with myofascial pain syndrome: a placebo-controlled trial. 

Smith M, Sparkes V, Busse M, Enright S (2009) Upper and lower trapezius muscle activity in subjects with subacromial impingement symptoms: is there imbalance and can taping change it? Phys Ther Sport 10(2):45–50

Florence Peterson Kendall, Elizabeth Kendall McCreary, Patricia Geise Provance, Mary McIntyre Rodgers, William Anthony Romani, Muscles: Testing and Function with Posture and Pain: Fifth Edition © 2005 Lippincott Williams & Wilkins

Bibliography

Questions, comments, and criticisms are welcomed and encouraged

Trapezius Exercises (Activation)

Related Courses:

Course Description: Trapezius Exercises (Activation)

Study Guide: Trapezius Exercises (Activation)

Introduction to Trapezius Exercises
1 Sub Section

Overactive Synergists

Optimizing Motion (Best Practice)

Research on Trapezius Muscle Exercises

Best Exercises for Trapezius Isolated Activations
4 Sub Sections

Integrated Stabilization
3 Sub Sections

Reactive Activation
1 Sub Section

Lower Trapezius Facilitation Taping

Sample Activation Circuit: Trapezius Exercises

Bibliography

Related Courses:

Comments

Guest

Trapezius Exercises (Activation)

Related Courses:

Course Description: Trapezius Exercises (Activation)

Study Guide: Trapezius Exercises (Activation)

Introduction to Trapezius Exercises1 Sub Section

Overactive Synergists

Optimizing Motion (Best Practice)

Research on Trapezius Muscle Exercises

Best Exercises for Trapezius Isolated Activations4 Sub Sections

Integrated Stabilization3 Sub Sections

Reactive Activation1 Sub Section

Lower Trapezius Facilitation Taping

Sample Activation Circuit: Trapezius Exercises

Bibliography

Related Courses:

Comments

Guest

Introduction to Trapezius Exercises
1 Sub Section

Best Exercises for Trapezius Isolated Activations
4 Sub Sections

Integrated Stabilization
3 Sub Sections

Reactive Activation
1 Sub Section