3 Exercises to relax overactive upper traps & activate the opposing muscle group (the shoulder depressors)

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Traps (trapezius) & under traps are a muscle group that are very big & are going to be involved in a lot of movements . Before you start thinking your chops should never be working, remember these are big muscles that need to work in a lot of motions that you're doing with your shoulder. If you feel like every time you do anything you are in a shoulder up, elevated position, you may need to take some steps to get these to relax so the other muscles of your shoulders can do their job as well.

Exercise 1 – SEATED SHOULDER DEPRESSION

This is a basic & easy exercise. Sit down on a couch or ground just as long as you are seated. Put your legs out & put your hands right at the side of the back of your butt, next to where your hips are seated on the ground.

Get the chest up without over extending the back & flaming the ribcage. Make sure the chest is popped up to where the shoulders are back. Press the hands down into this table. This forces the shoulder away from the ear & creating some space & the shoulders are being forced down. Hold the position of pressing the shoulders down away from my neck.

We’re forcing the shoulders into depression. If you come up here & feel the upper traps, they're going to be very relaxed in this position & those muscles that depress your the shoulder like the serratus anterior, the rhomboids, these muscles are going to be a lot more active in this position. We’re training these muscles to hold that shoulder depression to relax the traps a little bit more. Hold this position for 30 seconds & start working your way up to a minute.

EXERCISE 2 – SIDE SEATED SHOULDER DEPRESSION

Get seated & arm bar the ground & sink down into this shoulder but then from this position that we don't want when these traps become to add active & we're sinking into that shoulder & work on pushing the ground away. Hold that position for a few seconds & sink back down. Then push away hard. We want to hold this position for a few second. The serratus anterior is going to be doing a lot of the work so you should feel that kind of working right under the armpit.

To make this more challenging simply move the hips away from the arm a little bit. Keep the elbow straight. Don't sink? into it elbows straight foam arm bar I'm stiff arming the ground . These muscles that control shoulder are going to become active with shoulder being in a more downward position.

EXERCISE 3 - TIGHT SHOULDER BREATHING

It's probably the most important exercise so you shouldn't skip it. All this exercises is breathing. What happens when you become a shallow breather SO you're just breathing into your chest. We’re breathing into the mouth, just breathing into this chest muscle become active. to do your breathing to go through your respiratory system that aren't supposed to be active we have this PEC minor in this the scalenes & these upper traps working to help you breathe when really they should be relaxed during your breathing.

It’s VERY important to calm down these overactive traps. Lay down on the ground & prop the feet down on the ground so knees are up. Don’t force the upper back & the lower back down to the ground. Nice & straight which is going be tucked. Look straight up ahead & breathe down into the belly & then after reaching the belly Fill up air into the chest cavity & exhale all the way out. Do 3 breaths & you may not get comfortable until that 3rd breath. It started into the belly portion & then worked it’s way up to the chest & I could inhale is complete torso. After that I could exhale all the way out.

Things to be aware of is not arching the back & letting just that chest filled. We also don't want to wear too much with the shoulders forward. We’re still breathing only into the chest & letting everything relax to where we can just full breathe throughout the whole cavity. Take 10 breaths to start & work up to where you could take breath in a row full inhale exhale. The goal is after those breath to still have overactive traps still feel like your chapter tight.

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