6 BEST Science-Based Lower & Middle Trapezius Rehab Exercises!
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- Опубликовано: 27 июл 2024
- Middle & Lower trapezius muscle strengthening exercises are one of the key factors in rehabilitation for scapular winging, shoulder impingement syndromes and for fixing a forward head posture. During this science-based video, I will walk you through all exercises, so you can do these workouts step by step, while minimizing upper trapezius muscle activation levels.
0:00 Intro & Exercise Overview
0:34 Modified Prone Cobra
1:38 T-Raise (a.k.a. Prone Horizontal Abduction /w External Rotation)
2:13 Y-Raise (a.k.a. Prone V-Raise)
2:59 Side-lying Forward Flexion
3:35 Side-lying External Rotation
4:10 Reversed Wall Slide
4:59 Outro 
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0:00 Intro & Exercise Overview
0:34 Modified Prone Cobra
1:38 T-Raise (a.k.a. Prone Horizontal Abduction /w External Rotation)
2:13 Y-Raise (a.k.a. Prone V-Raise)
2:59 Side-lying Forward Flexion
3:35 Side-lying External Rotation
4:10 Reversed Wall Slide
4:59 Outro
These exercises immediately relived my pain by 80%.
Thank you so much!
These exercises are great!!!🤗🙏. Thanks for sharing. I was in pain for almost 2 weeks. I pulled my left lower and mid trapezius muscles from doing bench press without stretching first. So it hurts afterwards when raising my left arm or moving my neck and torso. After doing these exercises, almost immediately, the pain went away. I felt even better the next day. It worked!!! Thank you.
Thanks so much for all you make! One of the few channels I have the notification bell on for :) such educational stuff
Thank you so much Doc!
Great Video!
WOW, since I am at home right now in an absolutely tiny apartment in Spain, I couldn't actually do almost any of these immediately in any way I could easily imagine, but that last one had me sooooo skeptical that I walked around the apartment for several minutes looking for places I could try it and finally found one (which wasn't perfect, but good enough), and boy oh boy is my skepticism about that one gone now!
Can't wait to try some of the first few at the gym tomorrow :)
I have had a frozen shoulder since 2019 I'm going to try these exercises hopefully that relieves the pain in my right trapezius
Thank you for the nice video...im suffering right now for the pain in this area due to badminton maybe in some wrong position during smashing 😞😞 update later if it will help a lot..😊
Excellent video…And my Physical Therapist agrees! Thank you
Thank you for the kind words
Thank u
You're welcome!
Excellence
Fixed my nerd neck, thanks
Thank you.
"For some years, I've been experiencing relapses where my right trapezius becomes inflamed and adjacent muscles develop contractions. Following my physiotherapist's advice, I'm strengthening the external rotators. Are the exercises you suggest suitable for someone like me, who has been weight training for over 20 years? Do standard weightlifting exercises apply to weightlifters? Should I increase the intensity of these exercises over time? Does it take longer for someone with a certain muscle mass like mine and 20 years of training? Over the years, I've eliminated exercises like overhead lifts to avoid activating the upper trapezius. I'm not sure if I'm doing the right thing."
First of all a very nice compilation
Nice presentation
How much frequently should it be done like daily or alternate day
Thank you Manish! Pick 2-3 exercises, 3 times a week. Also check the Serratus Anterior muscle video, these 2 work great together for shoulder/scapula problems.
For exercise number 4, side lying forward flexion, should I do 3 sets of 10 reps?
I Don’t even Have pain I just want a bigger back part of my neck 😂
Very helpful exercises and well explained, thank you, sir.
Just one question, during the T-raise and Y-raise when we hold our arms up for a count of 10 sec, should we continue normal inhaling and exhaling or do we need to hold the breath for 10 sec as well? Thank you.
Great question. Normal in- and exhaling.
Really benefitted alot from these exercises especially the prone cobra pose for the lower traps..Been doing these for the lat 4 days...twice a day ( 10 count holds x 2 sets per exercise). Thank you so much and can you please let me know if this frequecy is right?
I also learnt that my lower trap muscle were deactivated all these years..now when they are activated, i experience a burning sensation after these exercises that goes away in few hourrs as i am moving around and stretching them...Do you think with time the pain will go away as the trapezium muscles strengthen in a few weeks?
Sounds alright.
coordination, stabilisation takes around 6 weeks. strength takes 12 weeks total. So after 6 weeks you should really feel an enormous improvement, try keeping up the discipline to also do it for 6 weeks, it's worth the effort!
Thank you sir. Will continue doing them and also incorporated a few more exercises in addition to this from your video on serratus interior strengthening. Plugging both these together will work better and quicker I guess.
@@architkohli8599how are you now? And how often did you do these exercises?
Great exercises! How often do you recommend doing these exercises? A few times a day, Once a Day, 2-3 times a week?
Thank you very much!
Thanks Yoav! Pick 2-3 exercises, 3 times a week. Also check the Serratus Anterior muscle, these 2 work great together.
@@PhysioExercise Thanks you so much for your reply!
One more question: I'm wondering if I should add weights as you show in the video. I can manage with but I feel like I'm activating the shoulders too much when I add them. what is your recommendation on whether to add them or not?
@@orlevy1984 advance if it feels good. Technique is more important than weight
Is scap pull down effective for lower Trapezius?
Hello sir, thank you for the great information. Can i do the T and Y raise laying prone on the floor? Will it be effective?
You can pick 2-3 exercises so sure, T and Y can both be performed.
i made eye contact the whole time
Do i need to depress the shoulder blade while doing these whole exercises, especially wall slide and Y raise ? Thank you❤
Yes!
I’ve had overactive traps and now a bicep tendinitis this looks like it could help with the trap tightness and constant need for massage?
You mean overactive upper traps?
What symptoms did you have with the biceps tendinidis?
Do you think this will help bring in a laterally winging scapula?
Yes it will help fix the winging, but make sure you also target the serratus anterior. These two muscles are the key for fixing your problem. Check out this video for the best serratus exercises you can add ruclips.net/video/J95RI1gDUfk/видео.html
@@PhysioExercise so it does not depend if it is laterally or medially winging scapula? exercises are the same? thank you
can i do it every day? or every other day?
Yes you can do it every day if it doesn't give muscle ache.
For how many weeks these exercises?
6 weeeks for stability, 12 for strength.
Wall slides super difficult especially on the wall and it doesn't seem to get better. Why is that?
What is the difficulty your experiencing? Pain, mobility or not feeling the trapezius while doing it?
@@PhysioExercise a little pain (but sometimes good pain), I can't get my arms very high without a super stretch, and I never feel the lower traps.
Do you keep your shoulder blades retracted (backwards and a bit downwards) during the exercise?
@@PhysioExercise I'd like to think I do lol or at least I'm pretty sure
@@Mike_Wazowskii7 Oke cool. Tried doing a thoracic mobility routine, for increasing arm range of motion perhaps?
4:30
Bro my shoulder is down bad
You just enjoy saying the word "exercise "