Traps trouble

josh mclellan asked The Guru for the following Physiotherapy Advice:

Hi,

I keep pulling my back (i think it’s my trapezius). I need to strengthen it up and bring it to speed with the rest of my body.

I am 22, train (cycling, running weight training) 6 days a week and am in otherwise great shape but this weak trap has been holding me back for years.

Thanks

Hi Josh

I don’t think it your traps – even though it feels in the right area.

The most common cause is an irritated joint in your neck which refers pain into your traps region.

The harder you train the worse your posture becomes as you concentrate more on force production rather than form control. This basically means that you stiffen and slouch through your thoracic spine. To see where you are going and look what you’re doing you poke your chin out – this cause the irritation in your neck (which can be totally pain free).

Improve your form, keep your head on neck position under control and don’t try to push too hard. Posture is the most important aspect. This also applies to how you sit at work. No slouching…..

This is a long term fix, but I’d you want to see results quicker than a trip to a Physio to mobilise your thoracic spine or lean how to stretch it on a foam roller, or rolled towel may well be worth it.