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Mid Back Pain and Weakness? Strengthen the right muscles! The purpose of this video is to educate you on the structure and actions of the trapezius muscle. It is one muscle, but it is so weirdly shaped and spans such a big area of the back that different parts of the trapezius have different actions. Many people only see the upper trapezius(not the mid and lower) in the mirror, so guess which one gets worked the most.


The trapezius attaches to the spine from the neck all the way down to your mid back and then attaches to the “spine” of the scapula (shoulder blade). Take a look at how the muscle fibers attach to the shoulder blade… if the fibers of the upper trapezius shorten, the shoulder blade will lift. Notice that the lower trapezius will have to relax to allow the upper to actually lift it. Keep in mind that if your upper traps are always “tight,” it is probably because they are overactive and the lower trapezius is VERY weak.


Learning to activate the lower trapezius will not only stabilize the shoulder blade in the right position, it will also help to reduce neck, shoulder, and mid back pain. If you have nerve pain down the arms, strengthening the lower trap will generally help that too! Heres a video we did to help strengthen the lower trap! https://www.youtube.com/watch?v=DGm-XS8_NDc


It is simple guys, when there is weakness in the body, strengthen it. Don’t just stretch and massage the upper trapezius.

Anatomy Art by Ashley Kay Art

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