In this case, that can be several muscles: the pectoralis major and minor muscles (chest), levator scapulae and scalenes (muscles in the neck) are the ones I would stretch first. This term is used not in a literal sense but to describe the problem of muscle imbalances caused by the upper traps being chronically activated, which causes the lower trapezius muscle fibers to not fire properly.įirst off, as stated in several previous posts, you must first stretch what is tight. When the upper traps are chronically activated, this can lead to dysfunction in the form of the lower (and possibly middle) traps becoming weakened to the point of “sleeping”. Most of us, who train for function and stability (and even those of us training for size) need to be focused on the middle and lower fibers of the trapezius. ![]() This is one of the reasons I do not advocate anyone (except bodybuilders who are training for size and symmetry) include shrugging movements in their weight training regimens. I say “bad” because really, what we get is altered posture due to muscle compensation. Our more sedentary lifestyles coupled with movements that encourage a protruding head and neck and arms forward posture have led to an epidemic of sorts of “bad posture”. What happens all too often is that the “shrug mechanism” is seen in a lot of people’s posture today.
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