Lower Trapezius Anatomy And Activation Exercises That You Can Do At Home!

Описание: In todays video we cover some of the basic anatomy of the Trapezius muscle as well as looking at exercises that can be done from home to
activate and strengthen up the lower trapezius muscle.

Why should I work my lower trapezius?

Strengthening your trapezius is an important part of any workout routine. This muscle is involved in the mobility and stability of the scapula (shoulder blade).

Both men and women seem to neglect working on their trapezius muscles (traps), whether it’s because they can’t see the muscle, don’t understand the importance of it, or simply don’t know what exercises to perform.

For maximum back and shoulder performance, you want to be able to depress and retract your scapula, which you can’t do if you have weak lower traps. Also, there needs to be a balance between your lower traps, upper traps, deltoids (delts), and serratus (which attaches the ribs to the scapula) for your back and shoulders to properly perform an exercise.

The point is, weak lower traps can increase the risk of injury during other exercises, such as a chest press.

What is the Trapezius?

The trapezius muscle is a large muscle bundle that extends from the back of your head and neck to your shoulder. It is composed of three parts:

Upper trapezius
Middle trapezius
Lower trapezius

The trapezius, commonly referred to as the traps, are responsible for pulling your shoulders up, as in shrugging, and pulling your shoulders back during scapular retraction.

The upper fibers, the middle fibers (called the middle trapezius), and the lower fibers (called the lower traps).The division into the separate, distinct parts of this muscle is about functionality. In other words, each area does something different.

The upper trapezius arises from your occipital bone in the back of your skull and the nuchal line in the back of your neck. The muscle also has attachments to the spinous processes of cervical level one through six via the ligamentum nuchae. Attachments of the lower fibers of the trapezius arise from the spinous processes of cervical seven through thoracic level 12.

The muscular fibers of the triangular-shaped traps travel to insert on the spine of the scapula and the acromion of the scapula. They also attach to the outer one-third of the clavicle or collar bone.

Nerve innervation to the trapezius muscle is interesting, as it is served by a cranial nerve. This nerve called the spinal accessory nerve, or cranial nerve XI, arises from your brain stem and travels from your skull down to the trapezius muscle, providing motor input.

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