Lower Trap Strengthening Exercises | Postural Improvement
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- Опубликовано: 14 окт 2024
- Have strong lower traps is critical for upper body alignment and shoulder control. Do these on a regular basis to stay optimally aligned.
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★ Releasing the upper traps: bit.ly/1M21Mbd
★ Prone cobra: bit.ly/1CHrr77
★ Rounded upper back fix: bit.ly/1G6E1dL
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★ Website: guerrillazen.com
This video ... this video needs to get a hell lot of more likes , every info that came out of your mouth in 5 min was worth for a million likes . I have been working out for nearly 4 months and i go to college too suddenly my right upper trap started paining pretty bad like spasm, gone to doctors but they were useless as well. You sir are Godly . If i could have given a ton of likes it would have really expressed my thankfulness to this video.
I hate you Blake. Thanks to you I've realized that I have kyphosis, rounded shoulders, forward head, and anterior pelvic tilt. Even my sleeping alignment is improper (yeah, its a mystery how am I even alive). But these are not why I hate you. I hate you because I'm writing this message while standing!!! I can't sit in front of the computer all day long like I used to, nor I can use my smartphone/tablet to read 4-5 hours nonstop. It is really hard to change these habits!
Joking aside, I've been doing the exercises you suggested for a month now and my posture improved immensely. Although, kyphosis and forward head posture have not diminished completely, I'm better than before no doubt. I guess it takes some time for these two to be fixed.
Ignorance was bliss until I've found your channel. I can't thank you enough for the videos you put here... You are literally changing people's life. Thank you Blake.
+Eyüp AVCI (Ephemerich) Wow, that's so cool to hear. Very glad I could be a part of you changing you life for the better!
Hocam selam , aynı sıkıntılardan müzdaribim bende hangi hareketleri yaptığını ve nasıl gelişim gösterdiğini sorabilir miyim, şimdiden çok sağol
öncelikle spor salonuna yazıl.
reverse fly yap, trapez çalışma. lat pull down makinesinde otur, barı tut, omuzlarınla aşağı indir-kaldır. kollarınla değil yalnız, omuzlarınla.
same story here, physical therapist said It's a typical case of
scheuermann disease
You could lie down in bed
Hi and thanks for this video! I'm a massage therapist and this video offers a clear explanation of how and why to strengthen lower traps to alleviate upper back and neck discomfort/pain. It's especially helpful for folks who work at a computer all day, getting into that ubiquitous "hunched" position that causes them pain. I'll be sending this to all of my clients. Thanks again!!!!
The tip about sliding the scapula down rather than pulling horizontally back is something the other postural vids I've watched never mentioned - thanks for the helpful info!
It's always back AND DOWN! That's how a simple bench press should be perform too
minge9 Correct 👍🏾
How do I do this without going into hyperextension in my back- I’m already stuck in extension
@@rachkate76 maybe try squeezing your glutes and hamstrings. Also exhaling all the way out and being mindful of ur rib cage
Doesn't happen often that I yell THANKS at my screen after watching a RUclips video. THANKS, man!
yassss. this was exactly what i needed! i love that you explain the reasoning/proper functionailty of everything. I focus a lot on mindful movements, so your channel is pretty much all I study. You're so articulate and explain everything so concisely! Very hard to find on youtube these days. Awesome work. My husband and I both drink the guerrillazen koolaid!!
+Yuki Lovato Haha, that's awesome. The koolaid tastes good doesn't it?
This is what I needed! Thank you! I went to a therapist years ago and i just got worse because she didn't identify my upper Traps taking over. She was nice but I had to stop going. I've only tried the exercises for like 2 days and I already have to stretch my upper Traps less and I see better face alignment. I think the tightness was doing a number on my whole upper body.
I love how your videos are short and to the point, thanks!
you are welcome!
The lower trap exercise I found to work the best is dumbell shrugs done lying face down on an inclined bench. Emphasize squeezing the shoulder blades together using the lower traps, then holding the contracted position for a second. I sit the dumbells on two 25 lb. plates so they are at a height where I can easily pick them up when I'm kneeling face down on the bench. I progressed from 15 lbs. to 40 lbs. pretty quickly.
+Dale G. Indeed, that's a good one assuming you can control the activation of your upper traps!
Yeah, you can't just shrug up. You have to feel the lower trap working in the middle of your back.
It's been having crazy neck pain for over a year. I've tried everything to fix it but never consider that it could be a muscle imbalance. But now I think about it, I have all the symptoms you mentioned.
I knew my shoulder blades stick out, but after just filming myself I never new how much! Thanks, I really want to strengthen my lower traps and fix my posture
I have been doing the exercises you show here for a couple of month already and can confess to the wonders they do for a computer-desk-hunchback (as a complement to other exercises). I find the exercises you show helped my brain with the activation/coordination of the muscles, as if I did not use them before. I also find that I can increase the benefit of the prone cobra by doing it on an exercise ball, by first inhaling air from a forward bent position before lifting to flatten the back and lifting the arms to the Y-, W- or T-position.
Keep the great videos coming! Cheers!
+Jimmy Esbjörnsson Glad to hear that Jimmy!
Ha, ha......Between 4:00 and 4:06 he totally farts during his exercise. LOL...
Which is perfectly ok.
I went back to listen and i heard it😂
LMAOOOO WET ONE TOO 🤣
The excercise he said was easy and clear, hanging and contracting it's *not* easy at all, it's a pretty complex, he could elaborate on this
i think the correct link for "Releasing the upper traps" should be "The BEST Exercises For Upper Crossed Syndrome" video
finally someone who gets it. I am 52 years old. i do alot of working out at home. i have very bads muscle pain in trapsm shoulders. Physio. chiro. etc. just some relief. I have alot of breathing issues etc. Live in a constant tension mode, HELP
Damn thx, that bad over the head one for my shoulder feeling great
Your/The "prone cobra" is virtually identical with the "Physiotherapy"-Exercise W-ShoulderRaise, except it should be done more or less forward bended, so you can actively train the scapula retractors in the process (both rhomboids + all of the traps with focus on the lower parts). I self-developed a W-raise variant which also trains the rear deltoid resp. Humerus-LateralRotatores in general, the LateralDeltoids&SupraSpinatus, and a bit of the Shoulder-Flexors (intensity ratio of Shoulder-Flexors to RearDeltoids&LateralRotatores depends on torso-angle).
But being a Physiotherapist resp. doing medical training, I can't see - properly done - Scapula Elevation (UpperTraps + LeviatorScapulae) having to do with forward rounded shoulders - it's a comorbidity, but not the true cause. If you look up where resp. how the chest muscles are connected, you'll see that the PecMinor is the muscle thats pulls the GlenoHumeral joint anteriorly, medial, and downwards. And it's one of the muscles that pulls the ribs upwards like in inhaling, which again is one of the movements resp. tensions usually done if your anxious (tight ScapulaElevators&most chest muscles + SternocleidoMastoid), causing psychosomatic based orthopedic problems and headaches (latter due to the myofascial connection of the sternocleidomastoid to the rear&lateral head. The abdominal and lower sternal parts of the PecMajor also can contibute, though not as directly, but they are much stronger muscles.
+MedicalFitness Uhlig (Frank) Yeah man, I forgot about that "w" variation. I like that one too. Yeah, I wasn't saying tight traps necessarily cause rounded shoulders. They are related though.
+GuerrillaZen Fitness I was given these to do in Y, W, U, T and N shapes with the arms rotated until the thumbs face backwards. alot of people call the exercise blackburns.
Thanks man, video came in right time! Feeling pain between shoulder blades for years now, been strenghtening my back and stretching pecs and neck but pain never leaves me completely. Def will incorporate this in my routine. Half year ago started to feel new pain right below my shoulder blades, but only when I breathe deeply. Its feels stronger after workout or hard day at work. Any idea on that? Planing to see a doc but I"m afraid they say its just overstretched muscle and that I should relax when I had peroid of no trainig and pain didnt leave. Keep up the good work giving us great infos! Cheers
+Jazz Depends man, if you have bad kyphosis then this can be a big factor.
Your videos are awesome! Keep it coming! Question: Do you have some video about popping/cracking sound in the knees? I have this problem and I don't know if I should keep exercising or find a way to solve this first.
+Vinicius Albuquerque I do have a couple videos about knee pain. Scan through my videos and see if you can find something useful!
+GuerrillaZen Fitness thanks. I'll look at it.
Thank you!
I really like the prone Y, and behind the neck scapula depression with a band. Haven't really tried the pull-up bar exercise though, thanks.
Do it!
I need some advice..my left upper trap is thicker than my right upper trap, and my right lower traps is thicker than my left lower trap..how can I correct this an how do you suppose this happened? Please respond, an thank you.
First exercise is the bomb , thanks !!!
Thank you blake for Another great video
+peeros5 Thanks for watching :D
Hey Blake, Do you think the seated cable row would be a good exercise for posture or does it get too much lats ?
your videos are awesome really nicely done bro
+Mohammed akram Thanks man!
You sir are the shit. Thanks for all your advice.
U r great bro ❤
Great informative video!
Hey GZF, I went on a ruck march for the first timethe other day. The weight in my ruck is down at my hips as oposed to sitting at my back area. I was feeling a knot like discomfort in my right middle trap. What do you think was the cause of it and would switching weight to my upper back make a difference?
My scapula has came up and out after supraspinatus tendinoapthy injury .I hv been doing rotator cuff exercises and rowing bt the winging is not recovering.....will it work???
good vid, thanks
Great video.... gotta a ? do the middle traps have be strengthened as well? and how to do that? Thanks!
It also strengthens the middle traps
Is this ok to do if you have vertebrae that have naturally fused at T2/3 and osteophytes and degeneration through neck and thoracic spine?
Very usefull advice!
+Mišo Hirš :D
People might find this weird but i found overhead squats work the lower traps alot too though this could be from fighting to balance and holding the bar above my head while i pause at the bottom of the squat
+Fuzz ball (Fuzzball268) They will help stabilize, but that that exercises won't effectively strengthen this area as much as this exercise will.
What's the most basic lower trap exercise? For some reason I have significant trouble activating my lower traps and rhomboids on one side. It seems as though all of the movement is coming from my posterior shoulder/rotator cuff and I also compensate with lumbar extension, especially in the prone position. Upper traps are always tight.
Hey mate it might be abit late but if you're still having trouble with activating your lower traps - try this
Set up a cable machine with a handle at or just above shoulder height. Grab the handle and take a step back with your arms straight out in front you of. Retract (squeeze together) your shoulder blade (this takes away rhomboid activation in the mvmt). With a neutral grip, elevate your arm at 45 degrees to the side of your head. Focus on keeping your shoulder blade tight.
You should be able to feel your lower traps activating in this position as this has been shown to be the most active position for lower traps (EMG data shows shoulder elevation with a retracted shoulder)
This video taught me a lot! Thank you.
My problem with that modified version of prone cobra is that I can't even move my shoulders an inch due to kyphosis(without compromising lower back)... Any tips on this? Thanks
+LazarRedDevil95 I would try some thoracic spine mobilizations first. I have a video on that...
thanks man but for holding a good posture you've shared how to sit and stand proprely in these two videos you showed us teqnique to hold good posture can i apply it to this video ?
+Rayyan abdulrahaman Not sure what you are asking here brother, but yeah you can integrate all of the things together into one!
I've been training mma for 3 years now, the last year having barely lifted. My upper traps are huge and I'm guessing my lower traps are weak. Got a weird pins and needles feeling in my hands which i think is related to my shoulders. Hopefully training my lower traps relieve me from this nightmare.
Yes. Its called Thoracic Outlet Syndrome
great advice. thank you
What if you have "depressed" shoulders? What are good exercises to counterbalance the strong lower trap and weak/lengthened upper trap. Much help will be appreciated.
+KomBat147 VERY good question. It's pretty simple actually. You want to strengthen the upper traps with exercises that elevated the scap. Shrugs AND reverse shrugs (which I like more) are great exercises.
Would it be possible to make a video on this topic? Also why not replace those exercises with overhead shrugs?
+KomBat147 Reverse shrugs are overhead shrugs, and YES I will make a video about this and have it uploaded next week brother.
*****
Oh thank you. Also when you meant reverse shrug, i thought you meant the behind the back regular shrug. But can't wait to see video
KomBat147 Yeah man, just a naming issue lol
Thanks brother!
Behind the Back anything, Hack pulls from the floor, off pins/rack below the knee and behind the back shrugs are best. Information was great but no actual exercises were mentioned.
great videos
+Guillermo Sanchez Thank you sir!
Hi, I like your exercices but I think that you should talk a bit more about compensations to look out for. People will probably compensate a lot with their neck muscles and be at risk for injury or futher injuring themselves.
i have a question should u stretch for posture exercise or u can do right away
+Rayyan abdulrahaman I don't know what you are asking me
i mean do typical warm up for (dynamic stretch+running or biking) should u do it before doing posture exercise
I bin having pain for two months now feels like knots in my lower traps it okay to do these exercises or will it Aggravate it and make it worse
They're not exactly antagonist. The lower and upper help with upper rotation.
another great video bro!
+Inevitable fitness Thanks man! :D
Good upload, cheers friend.
problem with that pulldown scapula depresion is that latisumus dorsi will take whole work vs trapezius ascendent. there are few exercise wich include "only" trapezius ascendent without lats..
+Robi Stole True, but their will be synergistic contraction in the lower traps too. The prone cobra modification is good for "isolation".
+GuerrillaZen Fitness yes. what do you think about avoiding training lats until strenghtening trapezius ascendent?
Nice
Would be better if you added the videos you're referring to right into this video.
This doesn't works if you have imbalance muscle specially those who has good pec major but neglected lower traps. You will irritate the nerve impingement thet run to your underarm from your neck
Awsome
ruclips.net/video/eb3J7lMNZfs/видео.htmlm3s
What's that sound? xD
04:03... really ? :D
In almost 6 minutes of video you did not demonstrate the actual exercise....wtf? lol
Julian Segura that's exactly what I was thinking. Just said what he is not going to show but suggested clicking on links. Garbage
TRAAPS
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