Add a bolster to a Bridge pose to stretch your upper traps.
The trapezius, or traps, is the triangle-shaped muscle that starts in the middle of your back and extends up to your shoulders and neck. It can be segmented into upper, middle and lower traps. Each region is responsible for different movements of your upper body. For example, use your middle traps to draw your arms back. While your upper traps allow you to pull your shoulder blades closer together, your lower traps enable you to pull your shoulder blades down. Yoga poses can help you to stretch and strengthen the different regions of your traps.
Stretching the Traps
Stretch your traps with various poses, such as the Eagle pose or the Child's pose. For example, in the Eagle pose, you'll feel your shoulder blades pull away from your spine, particularly when you raise your breastbone and elbows. Once you unravel your arms, visualize opening space for your lungs and heart by expanding the space between your shoulder blades as well as your chest. Begin by standing in Mountain pose with your legs together and arms by your sides. Lift your left foot and cross your left thigh over your right. Hook your left foot around your right calf, so you're balancing on the right foot. Bend your right knee slightly. Extend your arms straight in front of you and then cross your right arm above your left arm and bend your elbows. Your forearms should be perpendicular to the floor. Position the hands so your palms press each other. Hold the pose for 15 to 30 seconds. Repeat the pose with your legs and arms in the reversed positions.
The Neck
Whether it's an excruciating crick or a headache, the symptoms of chronic neck tension are experienced by many people in modern times. Your upper traps help you to lift your shoulder blades, bend your neck back and to the side and turn your head. When the upper traps are tight or overused, they tug on the back of your skull and upper neck and draw up your shoulders. Abnormally raised shoulders can put pressure on your spine and lead to neck pain. To stretch and relax the upper traps, perform a Bridge pose supported on bolsters three or four times a week. Hold the pose for a few minutes to lengthen the muscles at the rear of your neck.
Posture Muscles
Your lower traps are the antagonist muscles to the upper traps, performing the opposite action. They're posture muscles, supporting the vertebrae in your middle back. Often they are weak and unable to counteract the pull of the stronger upper traps. In this case, your shoulder blades will ride up and squeeze your neck. The Warrior II pose can help you to pull your shoulders down and raise your breastbone. When you lift your arms to the sides and turn your palms up, the movement activates your lower traps and lengthens your upper traps at the same time.
Strengthening
To strengthen your upper and lower traps, perform the Locust pose. Lie on your stomach with your legs together and your arms by your sides with your palms facing up. On the exhalation, raise your head, upper body, legs and arms from the floor. Squeeze your glutes and press your shoulder blades into your back. Avoid raising your head and crunching your neck. Hold this position for 30 seconds to a minute. Repeat one or two times as desired. When you raise your arms behind you, you strengthen your lower traps. To strengthen your upper traps, repeat the exercise but raise both arms in front of you.
Tags: upper traps, shoulder blades, your shoulder, your shoulder blades, lower traps, your arms