Poor posture, neck pain and mid-back discomfort can often be alleviated by strengthening the mid and lower trapezius muscles. Courtesy photo

By JACCI GRUNINGER, MS, C-IAYT, ERYT500
Los Alamos

How’s your posture? There are so many muscles that can contribute to better posture, but today I want to focus on two that are often overlooked – the middle and lower portion of the trapezius muscle often called the lower and mid-trap.

Poor posture, neck pain and mid-back discomfort can often be alleviated by strengthening the mid and lower trapezius muscles. Our upper trapezius muscles (located across the top of your shoulders) often get overworked and the mid and lower traps get lazy.

When we stand, sit or walk with a slightly rounded spine, the lower and middle part of the trapezius muscle finds themselves in a constant state of being stretched which creates weakness. They may also not work properly because we “forget” to strengthen them.

You might feel relief in your upper traps when you learn how to fire your mid and lower traps. Overtime and with practice, the body will reset to a greater sense of ease and better posture. When our posture is better, everything is better.

When the lower traps are engaged as you sit or stand, the shoulders relax. At first, this can feel like a lot of work as the mid and lower traps are deconditioned. Like anything, over time the muscles become stronger and it will feel like less work.

The mid and lower traps help to retract and depress (bring together and lower) your shoulder blades. Almost inevitably, when I do musculoskeletal testing on my yoga therapy clients, the mid and lower traps are weak. Awareness is the first step. If you feel a lot of fatigue trying to do the movements below, your mid and lower traps might be weak as well.

First, find your mid and lower traps. Ask a friend to help you with this practice of awareness. From a standing position, have your friend place their hands on your scapulae, fingers pointing up. Then try squeezing the scapulae together. Notice if your upper traps lift, trying to do the work for you. After squeezing, relax. Then, have your friend place their hands in between your scapulae and feel your mid and lower traps squeeze toward the midline.

Now that you know where they are, keep your awareness on this location as you practice the following movements to strengthen the mid and lower traps.

Cactus Arm Pull

• Start seated in a comfortable position
• Inhale and lift the arms to cactus arms with the upper arms parallel to the floor
• Relax the neck and engage the abdominal wall slightly
• Image your arms are lightly pressing against a wall
• Exhale and “drag” your elbows down about 1 inch
• Inhale and pause
• Exhale and “drag” your elbows down about 1 inch
• Inhale and pause
• Exhale and “drag” your elbows down about 1 inch
• Inhale all the way up
• Repeat 2-3x

Cactus Arm Lift from the Floor

• Start on your belly with your forehead on the floor, arms in cactus position
• Draw your navel in slightly and reach through your toes
• Keep your head in a neutral position with the neck long
• Think of your shoulder blades drawing down your back
• Inhale and lift your arms up, squeezing your middle and lower traps, exhale and release
• Take 6-10 breaths here
• Rest when finished

There are many other ways to work with the lower and mid-traps. When seated or standing, consider lightly holding the mid and lower traps in to help create strength, open the chest and relax the shoulders. Eventually, the muscles will be balanced and it won’t feel like work. And, give these exercises a try for a bit and see what happens to your posture.

Jacci Gruninger is a Certified Yoga Therapist and Thai Yoga Massage Therapist. She has been teaching for over two decades and spent 12 of those years training yoga teachers for the Pranakriya School of Yoga Healing Arts. She helps clients manage the ups and downs of life with yoga, meditation, breathwork and bodywork. Her Yoga Therapy Center is at 190 Central Park Square #212. For her in person and online teaching schedule and information on her other services, visit www.yogawithjacci.com. 

To find mid and lower traps, ask a friend for help in a practice of awareness. From a standing position, have a friend place their hands on your scapulae, fingers pointing up. Then squeeze the scapulae together. Courtesy photo