3 exercises to activate your Lower Traps | Tim Keeley | Physio REHAB

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#lowertraps #shoulderexercises #neckpain
Are you all 'upper trappy' and need lower trap activation / strengthening exercises? Try these 3 as a starting base to help you find them and get them working. If you're new to this start these in order - with the isometric holds first. Get to work!
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Опубликовано:

9 сен 2020

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Комментарии : 138

@uboobly 3 года назад

Most efficient video on lower traps I've seen. Nobody before directed the scapula, I mean verbalized that notion that way. This educated, demonstrated, and the 3 ex were highly approachable

@physiorehab 3 года назад

That’s great to hear 😄

@CarlosSantana-we6ts 10 месяцев назад

I’m 54 out of shape and I wanted to start exercising. I’ve always noticed I raise my shoulders. when doing strenuous things which is probably why my shoulder blade area always hurts and I have rounded shoulders and bad posture. I didn’t know about the lower rhomboids.I can’t wait to start doing these exercises to see if it will help my situation. Thanks for the great video.

@ZenGrammy 3 года назад

Spectacular. Far and away the best ever tutorial on lower traps. Thank you.

@physiorehab 3 года назад

Great to hear! 😄

@Varisara.siriii День назад

thank you!!!

@leokuo8995 3 года назад

Best instruction/cue for lower traps ever, thank you for this.

@physiorehab 3 года назад

🙏

@chloefonte7827 2 года назад

Beautifully explained in a quick and easy way to understand and implement. Thank you for posting these videos!

@physiorehab 2 года назад

Great to hear thanks for the positive feedback

@HL-hb4rn 3 года назад

Really appreciate the video, thanks for putting in the time and effort to make it! :)

@physiorehab 3 года назад

No problems 😀

@harrisjohnston 3 года назад

Absolutely loved this video as I have been working on my Serratus and need some low loaded exercises to work on my lower traps too. Thank you 🙏

@physiorehab 3 года назад

That’s great!

@graphicsite 8 месяцев назад

SUPER...Thank you!

@lula7356 3 года назад

Thank you so much for these great explanations 😊

@physiorehab 3 года назад

Glad I could help :)

@moonlightbae6143 7 месяцев назад

These videos are amazing, your the best around, I cant believe your posting them for free 😂

@Condition_ONE 7 месяцев назад

Rock-solid presentation.

@paulsmith5157 3 года назад

Thanks Tim. Very useful information

@physiorehab 3 года назад

Glad it helped 😄

@anurag15december 2 года назад

Helpful one!! For the second exercise, can you please also tell about whether we need to hold a position and the number of reps?

@petershaw6346 3 года назад

Awesome video !

@physiorehab 3 года назад

Thanks

@BookishDark 2 года назад

THANK YOU!!! I’ve been desperately looking for ways to activate my lower traps - I used to be very active but a long period of intense stress and trauma have left me very imbalanced and with shoulder injuries I can’t seem to address properly - most workouts rely on the rest of my body working properly (it doesn’t anymore) or my ability to activate muscles in my back and shoulder blades that currently have zero strength. It’s been very very very difficult. These are PERFECT. I cannot thank you enough - these are simple and straightforward and force those muscles to activate without others compensating for them.

@physiorehab 2 года назад

Awesome! Glad it help to get better

@martialfitness79 Год назад

Really great information thanks so much for sharing!

@physiorehab Год назад

👍

@jdgamboa5201 2 месяца назад

Awesome

@otiugeid1497 2 месяца назад

Tank you!

@smashmcg 2 года назад

Really great videos!!

@physiorehab 2 года назад

Thank you! 🙏

@hallo7466 2 года назад

So helpful!! Thank youuu

@physiorehab 2 года назад

😄

@86nodini21 3 года назад

This video is so great thank you

@physiorehab 3 года назад

Thanks!

@brianshears8583 2 года назад

Love this dude. Knowledge is power only if you empower it. Great vid

@physiorehab Год назад

👍😄

@AmericanMoviePodcast 3 года назад

This has helped alot thank you

@physiorehab 3 года назад

Glad it worked for you

@mariamfahmy1679 3 года назад

Thank you so much This is very useful

@physiorehab 3 года назад

Glad it helped!

@christensantschi 3 года назад

Awesome!! Thanks!!

@physiorehab 3 года назад

😄

@jW_Hv 3 года назад

So amazing! All 3 movements are so effective!!

@physiorehab 3 года назад

Glad they work for you!

@vaughny7258 3 года назад

@@physiorehab i like the iso! How often? Sets and reps please kind sir

@ilaeoa 3 года назад

Thank you!

@physiorehab 3 года назад

😄

@ash0143 3 года назад

Thanks a lot I am gonna try those. My right shoulder is lower, but it is more like my left upper trap is higher, so I feel I should do this on my left arm.

@lisabaldwin3689 3 года назад

that was great explanation and demo. Going to add these in and see what happens. I am def. upper trappy!!

@physiorehab 3 года назад

Great! 😄

@trainersebastian361 5 месяцев назад

EXCELLENT VIDEO

@physiorehab 5 месяцев назад

Thank you very much!

@eleniritsou4305 Год назад

Πολύ αναλυτική περιγραφή

@leilachahine578 3 месяца назад

Can you provide the same exact video and have her do couple repetitions? Great insight but they’re broken into single movement.

@EH-zn7jd 2 года назад

Impressive 👏🏼👏🏼👏🏼

@physiorehab 2 года назад

Cheers 🙏👍

@joeyhinman4800 3 года назад

pulling to the hip best trap fire I ever got thank u

@physiorehab 3 года назад

Love it!

@umacheran1478 3 года назад

I have tis problem so long ,its work for me..uma india..

@duckhouser 3 года назад

Now I can help my upper trappy problem. The simple moves are the hardest to execute with this imbalance.

@physiorehab 3 года назад

Good to hear! 😄

@jjzh 3 года назад

I‘ve watched a lot of videos and read a ton of articles concerning scapular winging and ways to „cure“ it but all of them focused on training the serratus anterior, none of them mentioned the link to the lower traps. since I‘ve started doing those types of exercises, the wings have started to vanish. Ergo thank you sir for sharing your helpful knowledge.

@physiorehab 3 года назад

That’s great!!

@jamie-cx5vr 3 года назад

Wait has your scapular winging rly started to go away?

@gingersnaps81 Год назад

wht exercises do u recommend for the lower traps im having a hard time isolating them

@faunheartist6680 2 года назад

Freakin Brilliant! Same as that comment below best instruction and demo. Thanks!!

@physiorehab 2 года назад

Thanks 🙏👍

@xpost92 3 года назад

Very interesting good video. I can’t find much information on the effect that stress has on the lower/mid traps. When you are stressed for many years and almost always have your shoulders in an elevated (upper trapy as you refer to it) state what does that doe to the lower traps. I’m not sure but I’d like to understand this more as there is little info on it. Thanks in advance

@supercool11 3 года назад

lol

@fitnessbasicsuk 3 года назад

Would certainly strip your lower traps of any strength and ability if the upper traps have taken over for years. Lower traps would just be under used in this case.

@Thehungrytravelers 2 года назад

Yea, basically what’s happened to me. My upper traps are way stronger than my lower traps due to stress so lower traps are my focus with upper body for now.

@xpost92 2 года назад

@@Thehungrytravelers and the results? It’s confusing but logic tells me people with chronic upper trap issues, trigger points that the lower mid area is weak and atrophied. Typicaly stress will elevate the shoulders and they will protract forward. This would effectively stretch and switch off the lower trap interscapular zone

@xpost92 2 года назад

@@Thehungrytravelers whenever I activate my lower traps my neck tightness almost disappears.it’s quite amazing actually

@PlaymakerHQ 3 года назад

Feel like my lats are very tight and overactive and take over in all lower trap movements, I also have scoliosis any ideas for help??

@physiorehab 3 года назад

Try the exercises and see how you go?

@rajat.2 2 года назад

1. 0:47 2. 2:30 3. 4:19

@Stan6053 3 года назад

How about incline Y raises? Does it work the lower traps too?

@physiorehab 3 года назад

Yes but also loads the upper.

@JPG88D 2 года назад

I have shoulder dyskinesis on my left shoulder. Powerful upper traps and tight pec. I have some shoulder impingement as a result. I've doing the skydives and they felt great on my shoulder, however, after about 3 minutes after I finish them I start getting jammed up there when I abduct my shoulder. I take it that is just the faulty movement pattern rearing its head again?

@physiorehab 2 года назад

Coups probably help you further through a Telehealth assessment

@Salamaleikum80 3 года назад

Are there any good compound exercises that work the Lower Traps as well?

@physiorehab 2 года назад

You mean like pull downs?

@natedog9640 3 года назад

Is it possible for me to strengthen my lower traps if my serratus anterior muscles are weak? I guess I'm asking the age old question, which came first, the chicken or the egg? Does the serratus anterior have to be strengthened first in order to strengthen the lower traps or vice versa? Or can they each be strengthened independent of one another? Thanks in advance. Nate

@physiorehab 3 года назад

You can strengthen Independant - but I would want both those groups working well of it was me!

@sunnychien7178 3 года назад

I cannot disengage my upper traps when I’m even only holding on to the elastic band. I already have the tension at the level where my arm is not lifting, ie. the tension is holding my arm in a straight line. It works on my right arm, but not my left. (My left upper trap is more likely to overcompensate generally ) ; It even compensates, when I have left arm straight & abducted at shoulder level. Any hints on what to do ?

@physiorehab 3 года назад

Perhaps just work on the skydive exercise for now?

@pabunko 3 года назад

Wow great cue at 3:18 thank you

@physiorehab 3 года назад

Pleasure 😄

@sanjaytomar4166 2 года назад

Can these exercises release mycofascial pain in medial scapular border??

@physiorehab 2 года назад

It could do!

@vaughny7258 3 года назад

Amazing how often do i do this?

@bigdaddyprince3994 3 года назад

3 times a week rest inbetween.

@vaughny7258 3 года назад

@@bigdaddyprince3994 thanks. Sets?

@bigdaddyprince3994 3 года назад

@@vaughny7258 1 set each exercise. 10 -20

@vaughny7258 3 года назад

@@bigdaddyprince3994 ty

@ChinqMiau1 3 года назад

Love that All Blacks shirt 🤣👍

@physiorehab 3 года назад

Only the best for these videos 😂

@bigdaddyprince3994 3 года назад

@@physiorehab How often would you do these 3 times a week?

@chiru1660 4 месяца назад

Is doing dead lift make this muslce stronger? If yes, then why we need all these?

@physiorehab 4 месяца назад

This is for people who need low level exercises to get it working. If deadlifting made everyone better then you wouldn't need theses exercises right?

@GLo1991 3 года назад

Michelle can get it

@johnsmith-yv7rp 3 года назад

On final exercise with roller, if you depress scapula while overhead, can this risk impingement pain? thanks

@physiorehab 3 года назад

Yes you can to be careful with that and watch you positioning

@johnsmith-yv7rp 3 года назад

@@physiorehab Would you not depress excessively then to be careful? Or just not do that exercise with shoulder symptoms and wait till stronger all round scapula?

@physiorehab 3 года назад

@@johnsmith-yv7rp move the arm and externally rotate to reduce the catch

@johnsmith-yv7rp 3 года назад

@@physiorehab Ok thanks Tim

@bigdaddyprince3994 3 года назад

Wonder if you could give me some advice. As far as I know I was born with winged scapular for some reason. It was really bad when I was in my teens and early 20's. Over the years it's improved with working out. I stretch my peck major and minor, Rotary cuff. Lats. Do some exercises for the problem what a physio showed me. Also these on your video. Bye the way I'm very trappy. But when I put my hands on my waist I notice them sticking out like a pair of chicken wings. Thanks for your time .

@physiorehab 3 года назад

You need to work on the scapula press. Have a look at my other videos!

@bigdaddyprince3994 3 года назад

@@physiorehab Thanks for the reply.

@kenshincorral3407 2 года назад

I cant seem to activate my left lower trap it keeps being overpowered by my other msucles like my lats right lower trap is fine tho how do i go about it?

@physiorehab 2 года назад

Go slow and take more time first up

@bigdaddyprince3994 3 года назад

How often would you do these 3 times a week?

@physiorehab 3 года назад

Yep that’s about right

@bigdaddyprince3994 3 года назад

@@physiorehab Hello I think I was born with winged scapular for some reason. I had it really bad when I was in my teens. Early 20's. Doesn't look as bad now.But it's still there I went to see a physio about something else. She noticed my winged scapular and gave me some exercises for the problem. Also I've been doing the exercises in this video for about a month. I stretch my peck major and minor. Rotary cuff and lats. When I put my hands on my waist it can be noticed a lot. Have you any advice what I could do? Many thanks.

@thebloodcross93 3 года назад

I can’t even my hands off the ground. I’m so weak . Any progression or some I can do

@physiorehab 3 года назад

Standing with bands - have a look through my shoulder videos

@thebloodcross93 3 года назад

@@physiorehab link ?

@PakiPardesia 3 года назад

Great video for upper trappy peep like me 😉

@physiorehab 3 года назад

😄

@pamelabaker3029 2 года назад

What’s the benefit?

@physiorehab 2 года назад

Stronger lower traps I would imagine

@S7ilgar Год назад

I don't understand how this muscle can be so weak when we use it on pull-ups to position our shoulder blades with all our weight into it ... If someone can explain me plz.

@physiorehab Год назад

If it’s weak you’re probably compensating

@mark4lev 2 года назад

Biggest secret in the trade

@physiorehab Год назад

Me? Lol

@XXXXBossXXXX 3 года назад

tennis elbow and kinetic chain brought me here

@billionairefaith1 3 года назад

🔥🔥🔥🔥❤

@physiorehab 3 года назад

👍

@leilachahine578 3 месяца назад

Or you do it yourself and show us how it’s done with several repetitions at once

@ratchat123 2 года назад

2 better ways: a) hang off a pull up bar, pull yourself up with straight arms b)do lower trap kickbacks with dumbbells, similar to triceps kickbacks but move at the shoulder and keep elbows straight