Muscle is the largest type of tissue in your body, and is extremely malleable because it responds to the type, duration and intensity of exercise that you perform. Frequently exercised muscle tissue is in a constant state of remodeling, leading to increases in endurance, strength, flexibility and power.
If you want to increase the size of your traps, you can exercise them 2 or 3 times per week. If you have a day set up only for shoulders, you can perform the best traps exercise after your shoulder presses. You can also perform traps exercises while you exercise other muscle groups.
In the past, gentle stretching was one of the recommended ways to reduce exercise related muscle soreness, but a study by Australian researchers published in 2007 found that stretching is not effective in avoiding muscle soreness.
Strengthening exercises work muscles as they move against resistance. This resistance can come from machines, free weights or barbells, elastic bands, water, stairs, hills, cans of vegetables from the pantry -- even your own as you do a pushup.