“The upper trapezius muscle, which is the upper component of the force-couple that controls the scapula, can be more dominant than the lower trapezius muscle. The trapezius muscle adducts and upwardly rotates the scapula, but the upper portion of the muscle elevates the shoulder while the lower portion depresses it. Excessive elevation of the shoulder is attributed to the dominance of the upper trapezius and a failure of the lower trapezius to counterbalance this action.” Shirley Sahrmann

Skewed upper/lower traps need immediate attention and is an ideal place to apply Release-Stretch-Contract protocol. The upper traps often present as short and tight, especially in desk jockeys, carpool moms, and anyone seated for any length of time. This muscle has attachments that can affect the scapula, neck, and shoulder. Conversely, the lower traps can become long and tight and lack contractile ability. To keep the shoulder blade in its middle the upper and lower traps form a force-couple, or a synergistic relationship, where if one is off balance they both suffer dysfunction and create imbalances elsewhere in the region.

RELEASE: The upper trapezius using a lacrosse ball. Start close to the spine and move outward toward the shoulder joint.

STRETCH: Getting length from this muscle requires depression of the shoulder blade or contracting the lower trap to get the upper to lengthen. Assume the position below and depress the shoulder blade and hold for 30 seconds to 2 minutes.

CONTRACT: Use the exercise below to contract the lower traps after releasing and stretching the upper traps. This will improve the force-couple over time and correct dysfunction therein.

PROGRESSIONS: