Name: Trapezius Reactive Activation
Uploaded: 2023-04-26T01:01:30.000Z
Duration: 4 min 23 s

English captions

https://stream.mux.com/PzGRCl153JHUVGQf8p5W1W8IWDookBetlOTQOUolWLI.m3u8

Learn how to properly perform trapezius reactive activation in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and exercise modifications to improve trapezius activation and scapular stability. Enhance scapular retraction, depression, and reactive neuromuscular control while supporting optimal shoulder mechanics and postural alignment with this targeted activation exercise. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to improve posture, enhance shoulder stability, and restore optimal movement mechanics while reducing injury risk.

Introduction to Reactive Integration Exercises

Focus on Upper Body Reactive Integration

Demonstrating PNF Carry Away Pattern

Challenges and Mechanics of the Exercise

Complete Exercise Protocol and Repetitions

Trapezius Reactive Activation

This is Brent, President of B2C Fitness, and we're doing reactive integration exercises, these are those exercises designed to increase the firing rate at which our under active muscles fire. So, in this video, we're specifically talking about the traps, as upward rotators of the scapula, as well as our external rotators, being our infraspinatus and teres minor. This is a tricky exercise, this is not an exercise you're just going to throw at anyone. In fact, I would consider this reactive integration exercise, probably, the last of our upper body reactive integration exercises, within a progression of exercises. I'd probably start with that serratus anterior activation from the serratus anterior reactive activation video we did before, as well as the external rotator reactive integration with the body blade, before I went on to this exercise. I'm going to have my buddy, Mike, come out and help me demonstrate this exercise, and show you where the complications come in. It works great for our athletes. Go ahead and get down, knees on Airex pads. Now, the Airex pads are just there to have a nice soft surface for his knees to contact with, so we don't rub his knees into a hardwood floor. I'm going to make sure he's drawn in, glutes are tight. What Mike is going to do, is a PNF carry away pattern. Of course, he's going to have to catch this medicine ball while he does it, but first, I'm going to have to demonstrate what that PNF pattern is going to look like. He's going to start in the fully extended position here,  so abduction of the shoulder, horizontal abduction of the shoulder, external rotation. I'm going to make sure his scapula is in a good position, the way I'm going to do that is have him go down, and back, with the scapular depression and retraction. His arm, in this position, with his shoulder blades down and back, will force upward rotation. This is important for the exercise that we're about to do, because now I know his traps are active here. I'm then going to have him catch a ball overhand, I'm going to throw it this way, he's going to catch, decelerate that ball down toward his opposite hip, so now that's adduction and internal rotation, as well as keep his nice, scapular position, which more than anything means, I don't want to see him go here. I don't want to see elevation. I want to keep his head mechanics good, so he's going to try to keep his head up as much as he can, allowing him enough head movement so he can watch the ball. He's then going to go back into our PNF carry away, so external rotation and abduction, throwing the ball back to me. What that's going to look like, is kind of like an exaggerated finger roll layup, so he's going to lay the ball up to me, and then I'm going to throw back. He's going to catch, decelerate, keeping good mechanics, and then just throw back. As you can see, just being able to catch a medicine ball, this is going to be fairly challenging, and that's where the progression of this exercise comes in, it being one of your final progressions. Now, the medicine ball we're using, is a small sand-filled medicine ball. Mike is a fairly large guy, a very good athlete, so this is 4 pounds and softball sized, this is going to work for Mike. I'd probably start with a two-pound baseball sized ball, if I was doing this for the first time with somebody. So, I'm going to have Mike start in this PNF carry away position, I'm then going to stand here, at his side, so he can still see the ball, and I'm going to throw it across his body. He's going to catch it overhand, decelerate and throw it right back in that layup that we were talking about. Notice he kept very good posture here. So, decelerate, and lay up. Watch that you don't elevate at the last minute, alright. Glutes tight, abs tight, good. Shoulders down, great. You guys are going to do 10 to 20 repetitions, one to three sets, and once again, this comes after our release and stretching, our isolated activation, we're then going to do our reactive activation, and some sort of whole body, or subsystem integration exercise. I hope you enjoy this exercise, it's a tough one. How does your rotator cuff feel Mike? -Warmed up! Warmed up, and ready to go! Hope you guys have fun!

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Integrated functional anatomy of the trapezius/trap muscles. Attachments, nerves, palpation, joint actions, arthrokinematics, fascia, triggerpoints, and behavior in postural dysfunction. Examples of common activation exercises, stretches, foam rolling, subsystems, and strength exercises for the trapezius/traps.

Trapezius Muscles

Infraspinatus and teres minor (posterior rotator cuff) exercises for improving movement dysfunction, posture, shoulder pain, shoulder impingement, forward head, rotator cuff injury, and sports performance. Great infraspinatus and teres minor activations for the posterior rotator cuff.

Shoulder External Rotator 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.

Trapezius Exercises (Activation)

Having your client/patient start in a kneeling position is more convenient for the clinician throwing the ball, but is not essential to the exercise itself. The ball should be caught during it's descent.

Pay careful attention to your client/patient's upper body posture including optimal position of the cervical, thoracic and lumbar spine. The arm should start at the end range of a D2 Flexion PNF Pattern (abduction of between 100 - 130º, end range horizontal abduction, and end range external rotation) with the scapula depressed and retracted.

A ball should be thrown across the front of the patient's body so that it falls obliquely from the outstretched hand toward the opposing hip.

The objective of this exercise is for the patient/client to catch the ball with an "overhand grip" as it passes; evenly decelerating the ball from the point it is caught near the outreached hand down to the contralateral hip (as if following a PNF D2 Flexion Pattern). Pay careful attention to scapular motion; do not allow elevation or anterior tipping.

Once the ball reaches the hip, you may cue your patient/client to pause to emphasize stabilization and balance or cue an immediate reversal of the pattern to throw the ball back.

Focusing so much on the catch and throw that the original intent of the exercise is forgotten - optimal scapular motion must be achieved and maintained throughout the entirety of the set.

Trapezius Reactive Activation

External Rotator Reactive Activation

Serratus Anterior Reactive Activation

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