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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
