Traps (mid-back)


There is far more to the trapezius muscle than meets the eye. The traps are not just the muscle that sits on top of your shoulders. The traps actually travel a large portion of your spine. When well developed, the traps take on the look of a cobra hood. The traps are divided into three portions. Those portions are referred to as the superior, medial, and inferior fibers. All three parts serve similar, but different functions. More...

Stretches

Traps (mid-back) Stretch

Difficulty: Beginner

  1. Repeat with your other arm.
  2. Stand up with your feet shoulder width apart. Place one arm across the front of your chest at shoulder height, press the forearm of your other arm above the elbow, hooking the stretching arm with your hand.
  3. Press the arm until it is straight and rotate your upper torso to engage the stretch even deeper.

Traps (mid-back) Stretch

Difficulty: Beginner

  1. Sit on the ground and lay one leg flat and the other over the top.
  2. Hold your leg with the same side arm and slowly rotate your hips and back.
  3. Hold at the peak of the stretch, then slowly return to starting position.
  4. Switch sides and repeat.