How to Strengthen the Lower Trapezii

The trapezius --- trapezii being the plural form --- is a triangular muscle that extends from your neck to the middle of your back and across, covering your shoulder blades. These muscles help you move your shoulders, support the weight of your arms, widen your chest so you can breath and help you rotate your head and neck. It is common to develop pain around the lower trapezius or your upper-back area. You can strengthen the lower trapezii and relieve upper-back pain by performing a yoga pose called the "cobra" on a daily basis.

Things You'll Need

  • Yoga mat
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Instructions

    • 1

      Lay a yoga mat on the floor. Lie down on your belly. Place your palms face-down on the yoga mat under your shoulders. Make sure your fingertips are in line with the front of your shoulders.

    • 2

      Place your elbows close to your torso and your chin on the mat. Press the tops of your feet down to the yoga mat.

    • 3

      Inhale deeply, look up and bring your torso up using the muscles of your back without using the strength of your arms. Feel the muscles of your back being engaged and your chest opening. Hold this position for about seven breaths.

    • 4

      Lower yourself slowly as you exhale making sure your chin touches the yoga mat.

    • 5

      Inhale deeply and this time lift up as high as you can using the strength of your arms. Rise to the level that feels comfortable. Look up as you lift. Don't hunch your shoulders and keep your elbows tucked to your sides as you lift. Avoid straightening your elbows to prevent closing your chest. Hold this position for about 12 breaths then slowly come up to finish.