Understanding the Importance of Posture for Shoulder Health
Right angle shoulders have become a popular trend among young people in recent times. It’s not hard to find guides and tutorials on various platforms explaining how to achieve the perfect right angle shoulder. However, the reality is that prolonged use of computers and smartphones has led to the prevalence of “round shoulders” instead of the desired right angles. Moreover, high trapezius muscles can make the shoulders appear narrower, pushing away the ideal straight shoulder shape.
Trapezius | Source: Getty Image Bank
The Role of Trapezius Muscles and Why They Stand Tall
The trapezius muscle is a large triangular muscle that spans from the neck to the shoulder and thoracic spine. It plays a crucial role in various movements involving the scapula, while also providing stability to the neck and shoulders. The trapezius muscle can be divided into upper, middle, and lower parts, with the upper trapezius being the visible muscle next to the neck. Interestingly, it is the upper trapezius that often contributes to the appearance of a short neck and narrow shoulders.
So, what causes the upper trapezius muscles, often a cause of concern for many, to become enlarged? The primary culprits are poor posture and habits. Many individuals tend to adopt a forward shoulder posture while using computers or smartphones for extended periods. Over time, this posture leads to increased tension and shortening of the upper trapezius muscles, resulting in their overdevelopment.
In addition, even incorrect exercise techniques can contribute to the enlargement of the trapezius muscles. During upper body workouts like shoulder or chest exercises, improper posture or engaging the trapezius muscles excessively can lead to their enlargement. For example, lifting dumbbells too high during shoulder exercises or having weak core muscle strength during sit-ups can involve the trapezius muscles. Since muscles tend to strengthen with use, the trapezius muscles develop further.
However, enlarged trapezius muscles not only pose aesthetic concerns but can also lead to shoulder pain and headaches that can interfere with everyday life. Therefore, it is essential to consistently control and manage the trapezius muscles through appropriate exercises and lifestyle improvements.
Tips for Achieving a Smooth Shoulder Line
To achieve a smooth square shoulder line, maintaining proper posture is crucial. When using digital devices, ensure they are positioned at eye level to avoid straining your neck. Many people have a habit of lying down and looking downward at their smartphones, but this places stress not only on the trapezius muscles but also on the back, neck, shoulder, and arm muscles, so it is advisable to avoid it.
Regular stretching is beneficial. The trapezius muscle is one of the most commonly tense muscles in our body, so occasional stretching helps alleviate tension. Additionally, if your shoulders or back are hunched, stretching exercises can help loosen the trapezius muscles and provide relief.
Upper Trapezius Stretch Exercise
Upper Trapezius Stretch | Source: Getty Image Bank
- Sit with your back straight and lift your head towards the sky.
- Raise one shoulder and tilt your neck in the opposite direction.
- Gently press your head with the hand on the side where the neck is tilted.
- Extend your arm on the other side of the tilted head, exhale, and lower the raised shoulder.
- Hold this pose for 15 seconds, and then repeat the same sequence in the opposite direction.
Pull the Towel Behind Your Head
Remove the Towel from Behind Your Head | Source: Getty Image Bank
- Hold a towel in both hands and raise both arms above your head, taking care not to elevate the trapezius muscles simultaneously.
- Hold the ends of the towel and lower it behind your back while maintaining tension.
- After holding for approximately 10 seconds, slowly raise both arms again.
Stretch Back Exercise
Back Extension | Source: Getty Image Bank
- Place a foam roller behind your back and lift your hips.
- Keep your abdomen tensed and move up and down.
- After positioning the foam roller on the upper back, slowly arch your back.
By incorporating these techniques into your routine, you can maintain proper shoulder posture, alleviate tension in the trapezius muscles, and prevent potential discomfort in everyday life.
© High Doc. All rights reserved. Unauthorized copying or distribution prohibited.
Recently, ‘right angle shoulders’ are popular among young people. As proof of this, it is easy to find content that presents how to make a right angle shoulder on various platforms. However, modern people who use computers or smartphones for a long time tend to have ’round shoulders’ rather than right angle shoulders. Additionally, if the trapezius is high, the shoulder appears narrower, and in a straight shoulder, it is further away.
trapezius | Source: Getty Image Bank
trapezius muscles, why do they stand tall?
The trapezius muscle is a large triangular muscle that extends from the neck to the shoulder and thoracic spine. It is involved in various movements around the scapula and plays a role in stabilizing the neck and shoulders. The trapezius is largely divided into upper, middle, and lower parts, and the muscle that rises next to the neck that we can see from the front is the upper trapezius. In other words, the main culprit that makes the neck look short and the shoulders look narrow is the ‘upper trapezius’.
Why do the upper trapezius muscles, which many people consider a headache, get bigger? The main cause is poor posture. In particular, when using a computer or smartphone, there are many people who have a posture where their shoulders are pushed forward. If you maintain this posture for a long time, the tension in the upper trapezius increases and shortens. And this makes the trapezius muscle bundle easy and overdeveloped.
Even if you practice in the wrong posture, it gets bigger. When performing upper body exercises such as shoulders or chest, if the posture is incorrect or the trapezius muscle is involved, the trapezius muscle can become large. In particular, when lifting dumbbells too high during shoulder exercises or when core muscle strength is weak during sit-ups, it is likely that the trapezius muscles will be involved. Due to the nature of muscles that get stronger the more you use them, the trapezius muscles have no choice but to develop.
If the trapezius muscles are developed and joined, aesthetic problems arise, but there is also a risk of shoulder pain and headaches that interfere with everyday life. Therefore, if the trapezius muscle is united, it should be controlled consistently with appropriate exercise and lifestyle improvement.
How to make a smooth shoulder line
To create smooth square shoulders, you must maintain a straight posture. When using digital devices, use them at eye level and be careful not to overextend your neck. In particular, there are many people who lie down and look down at their smartphones, but this puts stress on the trapezius muscles as well as the back, neck, shoulder and arm muscles, so you should avoid it.
It is good to stretch regularly. The trapezius muscle is one of the most common joint muscles in our body, so it’s good to loosen it up by stretching every now and then. Also, if your shoulders or back are bent, the tension in the trapezius muscles increases, so stretching to stretch them is icing on the cake.
upper trapezius stretch
Upper trapezius stretch｜Source: Getty Image Bank
① Sit with your back straight and lift your head towards the sky.
② After lifting one shoulder, tilt the neck in the opposite direction.
③ Press the head gently with the hand on the side where the neck tilts.
④ Spread the arm on the other side of the head tilted down, exhale and lower the high shoulder.
⑤ Hold the pose for 15 seconds, and move forward in the same direction to the opposite direction.
Pull the towel behind your head
Remove the towel from behind your head｜Source: Getty Image Bank
① Hold a towel in both hands and raise both arms above your head. At this time, be careful not to raise the trapezius muscles together.
② Hold the towel at both ends and lower it behind your back while keeping it tight.
③ After holding for about 10 seconds, slowly raise both arms again.
stretch back
Back extension｜Source: Getty Image Bank
① Place a foam roller behind your back and lift your hips.
② Keep the abdomen tense and move it up and down.
③ After placing the foam roller on the upper back, slowly tilt your back back.
<저작권©언론사 하이닥, 무단 전재 및 재배포 금지>
#rid #massive #trapezius #muscle…Exercise #method #create #angle #shoulders
