How Can I Reduce the Thickness of My Trapezius Muscle from the Neck to the Shoulder?

Excessive thickness of the trapezius muscle from the neck to the shoulder can cause the shoulders to appear thicker and heavier. This condition is usually caused by bad habits and can be improved through exercises such as wall-press arm raises, L-shaped stretches, static wall presses, and rear-supported elbow levers.

1. Wall-Press Arm Raises: This is a great exercise for strengthening the trapezius muscle. It improves shoulder flexibility and stimulates the scapula, helping to reduce the thickness of the trapezius muscle. When performing this exercise, it is important to rotate the scapula upward without shrugging the shoulders, and avoid hunching the neck.

2. L-Shaped Stretches: This exercise is also popular among fitness enthusiasts for strengthening the trapezius muscle. It improves thoracic flexibility and effectively stimulates the trapezius muscle, enhancing the effectiveness of training. When performing this exercise, it is helpful to learn the action of clasping the hands behind the back. Once mastered, this can greatly reduce the thickness of the trapezius muscle.

3. Static Wall Presses: This is a static exercise that is highly effective for reducing the thickness of the trapezius muscle. It strengthens the neck muscles and maintains a neutral neck position, addressing issues such as forward neck posture. When performing this exercise, it is important to avoid straining the neck muscles to prevent tears or muscle growth.

4. Rear-Supported Elbow Levers: While this exercise may be less familiar, it is an excellent way to strengthen the trapezius muscle. It effectively works the triceps and serratus muscles. When performing this exercise, it is important to keep the shoulders down and avoid shrugging. If the exercise is too difficult, simply maintaining a stable position is sufficient.