Upper traps

[karky]

So, ive learned the upper traps helps the scap NOT rotation downward (did i get that correct now?)
so if you're scap is rotated downward you should work to strenghten you're upper traps with stuff like overhead shrugs, since they keep the rhombs more out of it? But the traps also elevates the scap, which aint a good thing either, am i right? So if a person has both scap elevation AND downward rotation, is it likley to say that his upper traps wont need work because they are already too tight, but that other muscles like tight rhombs and a weak serratus is making the scap rotate downward and not the upper traps?

[Jason B]

To my knowledge, that sounds right. Your upper traps elevate, your lower traps depress. I'm going to assume that since your scaps are rotated downward, that they are also retracted. Do activation/strengthening for your lower traps and serratus (tip # 2), and stretches for the upper trap and rhomboids. Your pec minor is also involved in scap downward rotation, so you may need to stretch that as well.

[karky]

ok. so if you ONLY had downward rotated scaps, then strenghtening the upper traps would be a good idea like shown in the Push-Ups, Face Pulls, and Shrugs (http://www.t-nation.com/readTopic.do?id=1426252) article at t nation? but if they are elevated too, its not a good idea.

in you're link Eric Cressy said to keep reps high, ive read something from waterbury i think it was the waterbury rules article, where it said you could do low reps too and that it would get big and strong like all other muscles. Does cressy mean that its best to use higher reps for activation purpouses?

[MAXX]

I saw you mention overhead shrugs. I had never heard of this exercise before, so I experimented the other night. First, I tried to use a barbell with 25 pounds on each side, thinking that would be a good weight to start with. But I had to lock out the arms to support the weight which didn't allow me to shrug the shoulders. So instead, I just used the bar to start, and then tried 15 pound dumbbells. In both cases, I was able to keep the elbows flexed which allowed me to shrug. My upper traps were pretty sore the next day. Is this the movement you meant by overhead shrugs?

[Jason B]

Your elbows should be extended during an overhead shrug. Slight bend at the bottom is okay though. There's a video here at the bottom of the article. I also saw in the rehab section that you have shoulder problems, so I'd highly suggest reading the entire article.

[TimmyTM]

If you want a good stretch, hang from a bar as if you're going to do a wide-grip pull-up. Overhead shrugs will give you the upward rotation you want.

I can't believe kinesiology is coming in handy.

[MAXX]

Thanks for the article Jason, it was very helpful!

[MAXX]

The overhead shrugs are going well--I really like them. I added face pulls to my workouts, and the next day, I experienced a lot cramping just above my scaps. Is that normal?

[Jason B]

That would be your suprispinatus and middle trap getting some new work.

[MAXX]

sweet....