Just want to say thank you for this! I've only been lifting for 6 months and was surprised that my upper traps have grown (have not done exercises intentionally for them) but I do have overactive traps. I think incorporating these exercises will definitely help balance things out.
Hi, I wanted to thank you. I was looking for these exercises for a while I tryed it out today and i really feel ed that lower trap. They fit to me very well cause I can simply do them with my body weight. Tnx 👍
Thanks for helping people, static stretch for upper trapezius and levator scapula is very helpful and activation of lower trapezius muscles like doing floor cobras position with arm behind neck and left elbows.
Dude, the theracane is my go-to for UT release and has been for years!! Thanks for getting this out on the web. Btw, for me, the theracane is MUCH more effective than lacrosse balls for that release.
Great exercises. I have been trying to correct this problem with meditation. I just haven't been able to relax and release the tension in my shoulders. I can get there momentarily but snap right back into the tight slouch. It impacts everything negatively. You gotta have balance with everything I suppose. Aloha mele kalikimaka a me makahiki hou
I'm wanting to avoid building my naturally large traps any more than I have. This was the best video I found. Thank you. Should I do these exercises daily, with reps and sets until I feel the fatigue?
That’s what your upper traps want you to believe so you don’t make them weaker and try to balance stuff. When your lower and mid traps are weak the upper traps get strong and pull up your shoulders higher and closer to the neck. It looks like you don’t have a neck or traps. But it just means they are too tight and short. Trust me I was there and now that i am stretching them and strengthening the other parts of traps my shoulders are coming downward and the upper traps are appearing and looking beautiful. I have not done any exercise yet to strengthen them 😂 giving no power to them until lower traps become equal
Thank you Blake. Will give these a go. I've gotta say this is such a confusing area. I've had sore upper traps for 2-3 years now and there is so much conflicting info out there. Some people swear blindly they are tight due to being weak and long so you should do overhead and wide shrugs etc, whereas some say to avoid that and focus on the balancing mid to lower trap exercises. I think it's this stuff for me as I am weak in these movements and although my shoulders aren't up round my ears my upper traps are prominent looking. I think possibly I've been doing these wrong without the smr before and too much upper trap involvement. Will focus on keeping them out of it and see how I go!
I felt my neck straining during the widow one... I put my chin to chest but i could still feel neck muscles engaging... Not necessarily the traps tho... Is that normal?
Cant do the back widow. Hurts my shoulder from an old motorcycle accident. I can do the Y but fail with bad form after two reps..painful tight upper trap brought me here. It's consuming my days w misery. My scapula feels hiked up and wont come down with out alot of effort, then goes back to winging
Hope you’re fine, mine do the same but I modify my stance to help my shoulders be comfortable! For myself I have a destroyed front delt so I just have to deal with it. Be safe though my man
How are we externally rotating the shoulders in that Iso hold when the arms AREN'T externally rotated? At best, they're just resting in a neutral position (because they're not internally rotated either).
Please, as an Orthopedic and sports massage therapist for 23 now, understand that simply because you are decreasing muscle tone (relaxing muscle tightness) via self massage, does not mean you are doing myofascial release.
I want to thank you for educating me and relieving my misery that multiple physical therapist couldn't do. Stay bless man 🤜
Yeah I'm with this guy. They don't rly help with this issue as fast as what's needed it's been almost 2 yrs for me and very few things help like this
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Just want to say thank you for this! I've only been lifting for 6 months and was surprised that my upper traps have grown (have not done exercises intentionally for them) but I do have overactive traps. I think incorporating these exercises will definitely help balance things out.
Hi, I wanted to thank you. I was looking for these exercises for a while I tryed it out today and i really feel ed that lower trap. They fit to me very well cause I can simply do them with my body weight.
Tnx 👍
Thanks for helping people, static stretch for upper trapezius and levator scapula is very helpful and activation of lower trapezius muscles like doing floor cobras position with arm behind neck and left elbows.
You rock man , you provide simple exercises and super effective god bless you ❤
Blake your tips are golden & I never stop learning from you🙏🏻much love man
💪🤙
Blake you are awesome man! You post the realest content on IG as well. Hope you're happy and well brother 😃
Thanks for the kind words man...appreciate it!
Dude, the theracane is my go-to for UT release and has been for years!! Thanks for getting this out on the web. Btw, for me, the theracane is MUCH more effective than lacrosse balls for that release.
Thanks man,really helped me release some stress from the upper trap
Great exercises. I have been trying to correct this problem with meditation. I just haven't been able to relax and release the tension in my shoulders. I can get there momentarily but snap right back into the tight slouch. It impacts everything negatively. You gotta have balance with everything I suppose. Aloha mele kalikimaka a me makahiki hou
Excellently explained .. Just what I needed ✊🏼
I'm wanting to avoid building my naturally large traps any more than I have. This was the best video I found. Thank you. Should I do these exercises daily, with reps and sets until I feel the fatigue?
2nd exercise, i cannot rise my head ...but think thats less important... thank you for well explained.
I just found this channel on iG, thanks for sending me the vid! I needed it deeply, artist shoulder sucks
I subscribed. Love this video. Thanks!
Good stuff. Thanks
Thank you bro so much I really feel this in the traps really really appreciate it
My advantage is I dont have overdeveloped traps, I sumply have no traps 😂😂😂
That’s what your upper traps want you to believe so you don’t make them weaker and try to balance stuff.
When your lower and mid traps are weak the upper traps get strong and pull up your shoulders higher and closer to the neck. It looks like you don’t have a neck or traps. But it just means they are too tight and short.
Trust me I was there and now that i am stretching them and strengthening the other parts of traps my shoulders are coming downward and the upper traps are appearing and looking beautiful. I have not done any exercise yet to strengthen them 😂 giving no power to them until lower traps become equal
@@shans2408 thanks for sharing
Thank you Blake. Will give these a go. I've gotta say this is such a confusing area. I've had sore upper traps for 2-3 years now and there is so much conflicting info out there. Some people swear blindly they are tight due to being weak and long so you should do overhead and wide shrugs etc, whereas some say to avoid that and focus on the balancing mid to lower trap exercises. I think it's this stuff for me as I am weak in these movements and although my shoulders aren't up round my ears my upper traps are prominent looking. I think possibly I've been doing these wrong without the smr before and too much upper trap involvement. Will focus on keeping them out of it and see how I go!
Some people have depressed shoulder and weak upper traps...but that's way more rare
How did it go?
I really love this one 💥
Just got subbed really educational vids!
Can i do Y raises in stand bend position?
Very helpful thanks
Really good information here which is appreciated
Thanks you for that exercise.
Excellent explanations, thx 🧿🍀💕🏋️♀️
Glad it was helpful!
Brilliant
Thank you Sir 💚
Love you Blake!
Great vid! How about timestamps!? :D
great stuff
Glad you enjoyed
How often a week should I do these exercises?
Thank you! Your videos are great
Glad you enjoy them Vira!
I felt my neck straining during the widow one... I put my chin to chest but i could still feel neck muscles engaging... Not necessarily the traps tho... Is that normal?
Thank you Sheamus😁😁😁
Scapula pull ups are good for lower trap activation aswell right?
Cant do the back widow. Hurts my shoulder from an old motorcycle accident. I can do the Y but fail with bad form after two reps..painful tight upper trap brought me here. It's consuming my days w misery. My scapula feels hiked up and wont come down with out alot of effort, then goes back to winging
good video
Like that last exercise!
So the last one is like holding the top of the dip?
Do cable rows not work lower traps?
nice.. thanks
You got it
What does it mean if my shoulder pops when I move my arms above my head while doing the upper traps release with the lacrosse balls
Hope you’re fine, mine do the same but I modify my stance to help my shoulders be comfortable! For myself I have a destroyed front delt so I just have to deal with it. Be safe though my man
Gotta love it when a video for something fairly simple begins and the guy pops up with a tool that no soul on the planet has lol
lol my arms were too short for the last one so I had to move them backwards
How are we externally rotating the shoulders in that Iso hold when the arms AREN'T externally rotated? At best, they're just resting in a neutral position (because they're not internally rotated either).
I said create external rotation torque
*BEST* 👏💯
:)
do i have to progressively overload these exercises?
Progressively overload every exercise
Unique ✅ 😀🤘🏼
Not gonna lie, i see results in just 1 month
What about popping in my shoulders?
I can’t do the first exercise apparently
Please, as an Orthopedic and sports massage therapist for 23 now, understand that simply because you are decreasing muscle tone (relaxing muscle tightness) via self massage, does not mean you are doing myofascial release.
how do u release the fascia in an area like this D:
Special breathing techniques, look for dns or dssa rehabilitation
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I just wish we had a third person view somehow lol
What about single arm rows?
The traps will contract...but the lats will likely contract harder...rows aren't an effective way to isolate the lower traps
These exercises all seem to EXACERBATE "Open Scissors Posture" and that's another contributory factor for Upper Cross Syndrome.
This has to be why i have overactive traps and rounded shoulders. It just has to be. Every guy has the complete opposite
👍
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Never take workout advice from a man with the legs of a 50 year old secretary.
Too much speech too little action…😢
Get to the point