Overview
This lecture focuses on the anatomy and function of the trapezius muscle, common imbalances, and techniques to properly train and balance its different parts.
Trapezius Muscle Anatomy & Function
- The trapezius muscle is often imbalanced, with the upper portion overdeveloped due to posture and daily activities.
- The upper trapezius elevates the shoulders and is frequently tight from activities like driving and sitting.
- The middle trapezius pulls the shoulder blades (scapulae) closer to the spine.
- The lower trapezius pulls the shoulder blades down towards the spine.
Common Imbalances & Issues
- Overuse of the upper trapezius can lead to shoulder and neck tightness, pain, and tension.
- The middle and lower portions of the trapezius are usually weaker than the upper part.
- Incorrect activation, such as pulling shoulders back instead of down, can worsen muscle imbalances.
Proper Shoulder Blade Positioning
- Proper training begins with setting the shoulder blades by pulling them together and then down.
- Pulling the shoulder blades down (not back) engages the lower trapezius without popping the ribs forward.
- Correct movement avoids excessive rib elevation, which reduces lower trapezius activation.
Key Terms & Definitions
- Trapezius — a large muscle in the upper back responsible for moving, rotating, and stabilizing the shoulder blade.
- Scapula (shoulder blade) — the flat bone that connects the upper arm to the collarbone.
- Elevation — upward movement of the shoulder blades.
- Retraction — pulling the shoulder blades toward the spine.
- Depression — pulling the shoulder blades downward.
Action Items / Next Steps
- Practice setting your shoulder blades by pulling them together and then downward.
- Focus on activating the middle and lower trapezius during exercises.