Deep Neck Flexor Strength and Mid Back Strength – Middle Fibres of Trapezius

A great, simple exercise to help stabilize and strengthen your deep neck flexor muscles, as well as getting better control through your upper back.

We’re going to do some mid shoulder blade work, for the mid fibres of trapezius.

  • Get in position, face-down with your chest on the ball
  • Keep your chin tucked in and neck long so you maintain a good position through your neck.
  • We have the arms ready, so raise them up to the side at about a 90 degree or T level, focusing on thumbs up.
  • Now we’re going to coordinate it with breathing. As you breathe out, lengthen your neck and lift your thumbs up towards the ceiling, keeping your hands just above your shoulders.
  • As you breathe out, maintain that nice angle across the shoulders and neck, thumbs up towards the ceiling, just like you’re hitchhiking, maintaining control.
  • Go again, breathing out, remembering your long neck and thumb up towards the ceiling, really rotating that arm up.

Repetitions to fatigue, paying attention to how your neck is holding itself and how your mid back is feeling. Usually about 10-12 repetitions.