Trapezius Exercises (Activation)
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.
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Course Description: Trapezius Exercises (Activation)
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.
Isolated Muscle Activation Exercises:
Reactive Muscle Activation Exercises
Subsystem Integration Exercises
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:
Pre-approved credits for:
Pre-approved for Continuing Education Credits for:
- Athletic Trainers
- Chiropractors
- Group Exercise Instructors
- Massage Therapists
- Occupational Therapists - Intermediate
- Personal Trainers
- Physical Therapists
- Physical Therapy Assistants
- Yoga Instructors
This Course Includes:
- AI Tutor
- Study Guide
- Text and Illustrations
- Research Review
- Technique Videos
- Sample Routine
- Practice Exam
- Pre-approved Final Exam

Course Study Guide: Trapezius Exercises (Activation)
Introduction to Trapezius Exercises2 Sub Sections
Overactive Synergists
Optimizing Motion (Best Practice)
Research on Trapezius Muscle Exercises
Best Exercises for Trapezius Isolated Activations5 Sub Sections
Integrated Stabilization4 Sub Sections
Reactive Activation1 Sub Section
Lower Trapezius Facilitation Taping
Sample Activation Circuit: Trapezius Exercises
Bibliography
- 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, 44(9), 636-A8.
- 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. J Phys Ther Sci. 27: 1739-1742
- 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? Am J Sports Med, 35(10), 1744-1751.
- 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. Physical Therapy in Sport, 13, 227-232.
- 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. Journal of Manual & Manipulative Therapy.
- 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. The Journal of Physical Therapy Science. 28: 1074-1078
- 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
- Adler S, Beckers D, Buck M. PNF in Practice: An Illustrated Guide, Third Edition © 2008 Springer Medizin Verlag
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