Trapezius Isolated Activation

Trapezius Isolated Activation is a strength training exercise designed to target the trapezius muscles, which are found on the upper back, near the neck. This exercise is great for increasing strength, improving posture, and developing muscular definition. It also helps to reinforce proper technique and muscle activation, as the exercise focuses on isolating the trapezius without any other muscle groups participating. This exercise can be performed with the use of dumbbells, resistance bands, or body weight

Transcript

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This is Brent, President of B2C Fitness
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discussing trap activation. As
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individuals with upper body dysfunction have this tendency to get protracted, they
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have a tendency to get stuck in downward rotation, our traps get weak. We have
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overactive synergists such as our rhomboids or levator scapulae, we need to do something
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to work on depression, retraction, and upward rotation. I'm going to have Salvina come out
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and help me demonstrate a very common exercise everybody sees, they're called ITYs.
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We're going to start with the prone ball ITY. So Salvina is going to
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get the ball on her hips, she's going to roll out, make her body line nice and
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straight, she's going to have her knees locked, her quads nice and tight, she can
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push off the wall a little bit. I'm going to have her glutes tight, pressing into the ball, so
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we don't use that lower back. Then from here down, this stays
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just the way it is. Now, our upper body, which is what we're working, our traps,
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the first thing we're going to do is a cobra, or the "I" portion of an ITY. The
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cobra, we're just going to bring our hands up and back this way, as she externally
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rotates her arms, we're really working on pinching, protracting, and depressing
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our scapula. I'll have her do a couple of those for me, nice and slow. Great. Now a progression
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from this exercise is to go into a "T". This requires a little bit more control,
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and a little bit more flexibility. So, Salvina's still going to work on depression and
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retraction of the scapula, it's still the same here, and then we get a little bit
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more of that upward rotation component, that is so challenged in individuals
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with upper body dysfunction. Once again, we're externally rotated, thumbs are pointed towards the ceiling,
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that's nice and straight, perfect. And then we can progress from here, to the most
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challenging of our ITY, group which is to be able to maintain retraction and
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depression, while going into scaption in a "Y".
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This is pretty tough for Salvina, so we might stick with the "I" and "T", work on her
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flexibility, work on her stability a little bit more, and then progress maybe in the following week to
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this "Y". Now, it should be mentioned that a ball "ITY" is a progression unto
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itself. For most individuals, I would start them hanging off the table with
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just one arm, and then maybe progress to a bench with two arms, and then