How do you train clients with over-active upper traps (who initiate movements w a shoulder shrug)?

Sara, you've asked a really good question which is quite complex.

I looked at your profile and noticed that you studied engineering. This is great, as it tells me that you value learning about the mechanics of how things function.

I wouldn't want to suggest what might be effective for your client without having done a proper assessment. I will, however, suggest that you take the time to learn as much as you can about the shoulder girdle. As you do this you'll have a better idea of how your clients moves.

Textbooks that I have found to be very helpful are Diagnosis and Treatment of Movement Impairment Syndromes by Shirley A. Sahrmann and Hollinshead's Functional Anatomy of the Limbs and Back, written by David. B. Jenkins.

I sure hope this is helpful to you.

I would ask these clients to stand against a wall and place their shoulder blades on it, I would possibly as my PT to show me how to tape thier blades down and back and have them walk around for a day with the tape to let them experience what we are asking. I would attempt to get them on a foam roller and open up their chest, sometimes this is impossible for those with really rounded shoulders, I would bring my anatomy book and show them the shoulder girdle, I would tape a coin in between their blades and ask them to touch it with thier shoulder blades.....
I would take a picture of them standing sideways: I would ask them to not sit for longer than 20 minutes at a time, I would ask them that instead of pulling your shoulders down, lift your rib cage up...

as you said Sara lots of stretching on neck/pecs/good posture technique. Also using the foam roller/doing yoga or pilates and having a deep tissue massage

Try to look it the other way... why are the upper traps so tense. Some other muscle (portion) is not doing their job. To keep function and stability, the motor programs are establish overloading the traps. Look for muscles with the same function as the traps and try to test them. Look at Muscular Activation Techniques from Greg Rosckopf.

Look at the overall posture and balance of the shoulder girdle. Does your client need to engage/strengthen his lats, or some other muscle groups, to help keep his scapulae in a better placement? Ortho-Bionomy® is an effective modality for balancing and re-educating movement patterns.

sara, I am glad that I read the answers prior to mine on your question. Shirley's book was a huge help for me, as well as spending time learning the complexities of the fascial system. Thomas Meyers can provide you with some very easy to digest, intelligent insight into the matrix of connective tissue that makes us who we are. Mostly, from personal experience, I have found that each client will require their own unique blending of several modalities. If at first you don't succeed, try again... Be assertive, but not bravado... Be truthful, and you will never go wrong. If you don't have an answer for your client, they will respect and appreciate an "I don't know, but I'll do some research and get back to you" better than some ham-handed explanation that you make up as you go. I trust you will be helping more than tight traps very soon!

I agree that it is a matter of poor posture. Sometimes when we tell a client to move or stand a certain way, they just don't get it because they have never "felt" what good posture feels like. Therefore they can't imitate it. I try to get them to feel the sensation in a couple different ways. Instead of showing them how I want them to lift or stand, I show them the incorrect way and then the correct way. When they can't feel what is right in their body, they can see the contrast in what I am showing them. To give them the sensation, I have them stand with arms straight out in front a little higher than shoulder level. Then just pull the shoulders toward the back. Then arc the arms as they come down to the sides. They will feel their shoulder blades fit into pockets. Let them know that is how they should be standing. Another is to have them hold 10# or above dumbbells with hands down by their sides. Show them the exaggerated move of rolling the shoulders back and down and let the weight of the dumbbells hold them in that position. While in the position have them extend the back of the neck. Can tell them it's like a string pulling up on the crown of their head or try to give themselves a double chin. Let them hold this position up to a minute, then release and repeat a couple of times. Use the foam roller after every session. Have them lay on the foam roller and drape their shoulders open and hands on the mat. If they can't find the release, massage the shoulders open. Then each time they begin a lift where they tense up, stop them, have them get into good posture first and then lift. If they have felt the sensation of what it should feel like they will then get it and after awhile they will begin to self-correct. Yoga and pilates also reaffirm these good posture habits.

I'm in agreement with the answers which focused on awareness and alignment to strength your clients posture. I also agree with Joanne. It is difficult to give specific exercises or programs to address the issue without knowing the clients history or seeing the clients current posture.

Here is what I can tell you. I have created a program to successfully develop a healthy posture which includes relaxed and balanced upper core, (traps, shoulders, etc). The basis for my program came from two resources: "Anatomy Trains" by Tom Myers and "The New Rules of Posture, How to Sit, Stand and Move in the New World" by Mary Bond. If haven't see/read these books, and would like to use their innovative techniques for creating a healthy posture, I highly recommend your purchase them. Each time I read them, I gain a new perspective on how to implement 'new' ways to train the postural and athletic movements of the the body.

I'm in agreement with the answers which focused on awareness and alignment to strength your clients posture. I also agree with Joanne. It is difficult to give specific exercises or programs to address the issue without knowing the clients history or seeing the clients current posture.

Here is what I can tell you. I have created a program to successfully develop a healthy posture which includes relaxed and balanced upper core, (traps, shoulders, etc). The basis for my program came from two resources: "Anatomy Trains" by Tom Myers and "The New Rules of Posture, How to Sit, Stand and Move in the New World" by Mary Bond. If haven't see/read these books, and would like to use their innovative techniques for creating a healthy posture, I highly recommend your purchase them. Each time I read them, I gain a new perspective on how to implement 'new' ways to train the postural and athletic movements of the the body.

Are you familiar with NASM's OPT model? you will need to do an assessment of imbalances and possible weak muscles that are causing the compensation then start a correction program.

Upper Crossed Syndrome is a great place to start and my be the reason. If the person is already fit then I would look at the current program and see if the horizontal and vertical push to pull ratios are even. If not then I would start from scratch by activating the rhomboids, mid to lower traps, lats and rotator cuff muscles to strengthen the back side. I also make sure to shoe my client how to set thier shoulders and make sure that they hole that position in certain movements to train the correct musculature. Also Mackenzie stretches, chest stretches and hip flexor/abdominal stretches my help with the posture.