Fix Your Tight Upper Trap

Why “Stop Shrugging” Won’t Fix Your Shoulder Tightness

If you’ve ever been told to stop shrugging your shoulders during a workout or while throwing, you’re not alone.

But here’s the thing: constant verbal cues won’t fix it, because your Upper Trap isn’t the real problem.

Let’s break it down.

The Upper Trap’s Role

Your Upper Trap is NOT the enemy. It’s actually one of three muscles responsible for scapular upward rotation—a key motion for throwing, lifting, and almost any overhead movement.

These three muscles are:

1. Upper Trap

2. Lower Trap

3. Serratus Anterior

Why the Upper Trap Overcompensates

When the Lower Trap and Serratus Anterior aren’t strong enough, they don’t carry their share of the load.

This forces the Upper Trap to step up and “carry the team,” leading to:

• Over-shrugging during movement.

• An imbalance in shoulder elevation and depression.

The result? That “shrugging” feeling you can’t seem to shake.

Bonus Insight:

A chronically lengthened Upper Trap will “feel tight” to athletes, even if it’s not the primary problem.

These athletes may also present with the same trigger points commonly seen in overuse cases.

How to Fix It

The key to fixing this problem is strengthening the Lower Trap and Serratus Anterior, specifically in their shortened positions.

This allows them to:

• Share the load during upward rotation.

• Relieve the Upper Trap from overworking.

Why This Matters

When you strengthen the right muscles, you:

• Restore balance to your shoulder mechanics.

• Eliminate unnecessary shrugging during movement.

• Build a stronger, more powerful throwing arm.

Stop relying on verbal cues or just stretching your traps—fix the root cause, and your performance will take off.

Fix the root cause—and your Traps will thank you!