what are trap stretches to relax shoulders

To relax and stretch the trapezius muscles and shoulders, you can focus on exercises that counterbalance the overactivity and tightness in the upper traps. Here are some strategies:

1. Rowing Exercises: Focus on rowing movements that emphasize retracting and depressing the shoulder blades. This strengthens the mid-back muscles and offsets the tendency of the shoulders to shrug. When rowing, aim to put your shoulder blades into your back pockets, which helps activate the mid-back rather than relying too much on the upper traps 1 2.

2. Shoulder Tracing: This exercise involves tracing your hands along your body while maintaining contact with your shirt. Focus on lifting your elbows high and pulling the shoulder joints apart at the top of the movement. This helps in decompressing the shoulder area and reducing tension 3.

   • 

     1

     Overactive Traps Solutions

     00:47:45
   • 

     2

     Overactive Traps Solutions

     00:00:00
   • 

     3

     Shoulder Tracing Exercise

     00:27:13
   • 

     4

     Post-Workout Recovery

     00:47:22

3. Foam Rolling and Static Stretching: After workouts, use foam rolling and static stretching to send relaxation signals to unusually tight muscles like the upper traps. This method targets specific tight muscles, helping them relax and reducing soreness, enhancing recovery for the next workout 4.

Including these strategies in your routine can help alleviate tension in the traps and promote shoulder relaxation.