MotionPlus Monday: The Tragic Traps
CrossFit and your tragic traps go hand and hand. They are just like peas in a pod. Why? The amount of shrugging that is involved in this activity.
Think about it. In order to lift your bar off the ground, you have to start shrugging at some point in the movement, repeating this action over and over, without mobilising or working other areas of the body to counteract the shrugging, you have just predisposed yourself to tight traps.
Anatomy of the traps.
The trapezius is one of two large surface muscles that extend longitudinally from the occipital bones to the lower thoracic vertebrae of the spine and laterally to the spine of the scapular. It moves the scapulae and supports the arm.
The importance that surrounds the trapezius, is that it is made up of three functional areas:
The upper (descending) part which supports the weight of the arm.
The middle region (transverse), which retracts the scapula.
The lower (ascending) part which medially rotates and depresses the scapula.
Three different functional areas and all fibres doing something completely different. Therefore, utilising the traps in different planes of movement will benefit your progress. What can you do for traps that are "too tight".
The important stuff to help out.
Lacrosse ball.
Use your lacrosse ball. Fix the ball either into the holes that are in the rig at your local box or at a suitable height in the door frame at home and then press your trap into the ball (almost as if you were going to rugby tackle. Move your arm around forwards and backwards, also moving your arm away from the body and taking your arm across the body. This is a simple exercise that will help with that tight feeling.
Isometric kettlebell holds.
A key strengthening exercise is an isometric hold with a kettlebell over the head while walking. This exercise is a great way to promote scapular stability. This exercise can be made harder on yourself, by adding some lunges into the mix.
A note on doing this exercise is that you don't flare your rib cage, because this would be a compensation which would distribute forces elsewhere in the body instead of the intended area.
Bear position taps.
In a bear position (which is where you are on your hands and up on your toes). In this position make sure you are contracting your gluts an also your abdominal area. Next you are going to hold yourself and take one hand off the ground and touch your opposite shoulder with your hand. For example right hand will touch the left shoulder. Repeat this on the other shoulder.
Important note:
You should be stead when doing this and the only movement that should be happening is the movement of your hand.
Moving slowly will be harder than moving fast.
There are other exercises that will assist in the loosening and strengthening of your traps, however the exercises mentioned above give a starting point.
If issues carry on, see your healthcare provider.
Take home message
Shrugging is an unavoidable movement in CrossFit, ensure that you are doing accessory exercises that will help counteract the tension of your tragic traps.