Trapezius (Lower Fibres)
Trapezius (Lower Fibres)
Stretches
Stretches
Trapezius (Lower Fibres), SHOULDER Pull Stretch for All standing
Trapezius (Lower Fibres), SHOULDER Pull Stretch for All standing
How to perform the stretch:
1. Start in a standing position
2. Choose the target muscle or shoulder you intend to stretch
3. Extend and adduct the target shoulder diagonally upward in front of the face
4. Grasp the target elbow joint within the opposite hand
5. Push (protract) the target shoulder forward towards the frontal plane
6. Slightly flex the hips and spine forward, and twist the spine away from the target shoulder
7. Pull the target elbow further across the face to increase the stretch
8. Hold the stretch for 20 Seconds
9. Release the stretch
Trapezius (Lower Fibres), SHOULDER Anchored Pull Stretch for All standing
Trapezius (Lower Fibres), SHOULDER Anchored Pull Stretch for All standing
How to perform the stretch:
1. Start in a standing position next to an anchor point
2. Choose the target muscle or shoulder you intend to stretch by having the anchor diagonally in front of the opposite shoulder
3. Extend and adduct the target shoulder diagonally upward in front of the face to grasp the target anchor 45 degrees in front of you
4. Slightly flex at the hips and spine, and twist the spine rearward away from the target shoulder
5. Lean back and away at the hips, pulling (protracting) the target shoulder further across the face to increase the stretch
6. Hold the stretch for 20 Seconds
7. Release the stretch
Muscle Details
Muscle Details
The Trapezius is the broad flat, superficial muscle that spreads across the neck, shoulders and upper back. Each side of the spine is clinically divided into upper fibres, middle fibres and lower fibres.
Origin:
- External occipital protuberance, medial side of the superior nuchal line, the nuchal ligament and spinous processes of C7 – T12.
Insertion:
- Lateral 1/3 of clavicle, acromion and the spine of scapula.
Action:
- Retraction (adduction) and elevation of the scapula, lateral flexion of the head (unilaterally), extension of the head (bilaterally) and stabilisation of the scapula for arm movements.
The Trapezius muscle is commonly injured during ‘whiplash’ trauma. It is associated with neck & shoulder tension and pain for desk workers who suffer from the postural condition known as ‘rounded shoulders’.