How to the eight exercises with weights and TRX that will strengthen your neck and back, and challenge your trapezius

The trapezius is an important muscle for neck pain, posture, and shoulder functions, as well as for back aesthetics. It has three parts that can be trained with more or less stimulation in the gym depending on the exercises we select. In this article, we propose some of the best exercises to stimulate each of the three parts of the trapezius. Anatomy of the trapezius to understand the exercises that stimulate it, The set of the three parts of the trapezius is responsible for mobilizing our scapulae and helping in the movement of our shoulders. Subtle movements such as raising the scapulae, rotating them, retracting them, or depressing them are carried out by these muscles. The shoulder also moves thanks to the trapezius. When we lower the arm from above the head to the anatomical position next to the hip, our trapezius works, in synergy with the muscles of the back. It is the gesture we make when we lower the suitcase from the plane, the train, or from a high shelf. The definitive selection of exercises to work the trapezius IN VITORIA, is when we perform the opposite gesture to the hug, that is, from the position of the hug we take our shoulders back. In other words, it is just the opposite movement of giving a hug. We cannot completely isolate some fibers of the trapezius from others, but we can emphasize more in one area or another. These are the main movements of each fiber area of ​​the trapezius, to which other more interesting ones should be added when it comes to preventing and treating injuries and pain, especially in the neck and shoulder. Upper fibers of the trapezius This part of the muscle runs along the nape of the neck and across the upper back. The upper part of the trapezius is mainly responsible for raising the shoulders. It is the movement we make when we are asked about something we do not know, and we shrug our shoulders. Middle fibers of the trapezius This part of the trapezius sits along an imaginary line that runs from shoulder to shoulder across the upper back, just below the upper fibers. The main function of the middle trapezius is scapular retraction. This movement is what we do when we stick out our chest and want to bring both shoulder blades together as if we had a pencil in the middle of our back, and we wanted to trap it between the two shoulder blades. Lower trapezius fibers The lower fibers of the trapezius from a triangle that runs through much of the back. It helps to depress the scapulae, that is, to bring the scapulae to the back pocket of our pants. It shares many movements with the middle fibers, so the recommended exercises are also pretty much the same. Exercises with an emphasis on the upper fibers of the trapezius shrugs are the primary exercise for the upper trapezius fibers, but they can worsen posture and add neurovascular compression around the shoulder joints. We can do it, but there are other more recommended options. Shoulder shrugs with the load on the head A preferable option to the previous one is to perform shoulder shrugs, but with the arms above the head. This avoids the vascular and nervous compression that does occur when we shrug our shoulders with a load below the hip.  In isometric shrugs, Our trapezius is prepared to stabilize, not to mobilize. That means we can go for walks carrying weights in our hands, or lift high loads like deadlifts. In both cases, the upper fibers of the trapezius will work as stabilizers, but without moving. The eccentric part of a clean or snatch When we lower the load from above the head to the ground after a clean with a bar or dumbbell, the trapezius works by controlling and stopping said descent. It is an excellent way to train the trapezius in an eccentric way, that is, slowing the load when lowering it instead of the opposite that we have seen in the previous exercises. Exercises with an emphasis in the middle and lower fibers of the trapezius Oars hanging the shoulders When you do a row to work your lats, you can lengthen the movement more if you drop your arm and "lower the shoulder". The movement from that shoulder drop until it is returned to its place is the scapular retraction that we have mentioned previously, that is, we stick out our chest. This exercise can be introduced as part of any row, or we can focus on it by simply sticking out our chest and trying to bring our scapulae together, then undo it and hump. We will thus go from taking out the chest to taking out the hump through that scapular retraction. Letters in TRX The letters in TRX receive their name from the shape that is generated with our trunk and our arms when doing it. The letter "T" means that our trunk is the central part of the letter, and the arms in the cross form the rest. A letter "Y" results by doing the same, but this time the arms are placed obliquely to the torso. In the same way, we can make the letter "I" and the letter "W". Incline Bench Dumbbell Letters The letters can also be done with an inclined bench, or a plate with sufficient height. In the same way, as in TRX, we will make the shape of the letters with our trunk and arms, in this lying face down on the bench to overcome the force of gravity. High pulley row to the face The high pulley row to the face is effective for working the back of the shoulders, but also if we try to bring the scapulae down as much as possible, the lower fibers of the trapezius will also intervene to a great extent.