Trapezius belongs to the superficial muscles of the back and is the largest platysma muscle in human body. The upper part is located below trapezius muscle.
The trapezius muscle starts from the spinous process of all the vertebrae from the sixth thoracic vertebra to the sacrum, and is bounded by fascia at the back of the iliac muscle and the lateral side of the 10 ~ 12 rib. The muscle bundles are arranged radially, inclined and concentrated from the lower medial side to the upper lateral side, and end at the crest of the humeral tubercle. One side is fan-shaped and the two sides are inverted triangles. This is the muscle that moves the humerus, that is, the muscle that moves the upper limbs around the body.
Because the latissimus dorsi starts at the back and ends in front of the humerus, when it contracts near the fixed point, the arm is pulled to rotate inward, contract and extend backward. Typical movements include swinging the arm backwards, pulling the stretcher backwards from the side of the body, pulling the stretcher horizontally inward from the side of the arm, and pulling down the rope from the top of the arm, that is, pulling the barbell in a sitting position and rowing in a sitting position. Far-fixed contraction, pull the trunk closer to the upper arm or lift the ribs to help inhale. Typical movements such as pull-ups, bowing kettlebells, climbing ropes and rowing.
Active stretching
1. Kneeling posture, group body, arms straight forward, prone to stretch to both sides; Lean your body to one side, rest your head on one arm, and stretch unilaterally.
Sitting posture, legs open, one arm raised, palm inward, doing external rotation, the other hand holding the elbow joint from head to back, driving the body to bend sideways, while the body is external rotation. (Features: graceful movements and stretching)
Standing posture, holding a fixed object with both hands, such as a door frame, and doing body lateral bending. When doing this, pay attention to the straight upper back, and the legs can be bent when bending sideways. 10~30 seconds is a group.
Stand with your hands on the windowsill, with your feet shoulder width apart, step back from front, sit your hips backwards and downwards, and rotate your upper body outward at the same time, so that the stretching part has an upward trend. In order to improve the stretching accuracy, when stretching the right side, the waist muscles can be fixed with the left hand right waist to reduce compensation. The advanced action is to hold the windowsill with both hands, and other actions remain unchanged. In the process of doing this, the hands and front legs are forced backwards to form a confrontation with the trapezius muscle. The point is the action of sitting back.
Passive stretching
Do it cross-legged, with one hand up and the palm inward. Do lateral flexion while the upper body rotates to the opposite side. Press the thigh with one hand and fix the pelvis.
The color of latissimus dorsi is different from that of other muscles. The lower part and both sides of the spine are fascia, and the big white piece below is thoracolumbar fascia, which is big and thick. Sometimes thoracolumbar fascia is an important cause of low back pain.
Humpback and bending will make the fascia in a stretched state, while stretching and massage will make it in a contracted state. But if there is no corresponding strength training in the later period, it will become a lasting low back pain.
In addition, the change of posture is also very important. Relieving symptoms is only a part, and the hidden source of tension may be abnormal posture, otherwise it can only cure the symptoms. (posture)