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How to activate the lower trapezius muscle - progressive strengthening exercises to engage the traps

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At Rehab Hero we take a full body approach to recovery. By combining philosophies from strength & conditioning with evidence-based care our clinic will help you become more capable than ever to do the activities you love. Our easy to follow step-by-step process will give you the confidence to move pain free.
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* The information in this video is not intended nor implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/health professional *

Опубликовано:

27 авг 2024

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Комментарии : 40

@Hobshy 2 месяца назад

you are a legend. i've been dealing with left shoulder issues for a couple years and it progressively got much worse in the past 6 months. i had a few stretches that helped but i could never figure out the core issue. i was finally told it is most likely my lower traps and i tried various exercises from others but none did the trick until i found yours. very well explained. thank you so much.

@RehabHero 2 месяца назад

Awesome! Glad that this version of the lower trapezius exercise finally got through to helping you!

@Willa279 6 месяцев назад

Upper traps burning in pain. Thanks for this. Going to strengthen mid & lower traps & pray for relief 😮‍💨

@RehabHero 6 месяцев назад

You're welcome and good luck!

@elizabethcross9592 5 месяцев назад

The cue to imagine the bottom of the scapula digging into the ribcage is fantastic!! As someone with neurological condition, it is extra hard for my brain to connect and every time I would try this activation exercises and adducting the scapula I would "lift" the whole thing because of the old cue "pull blades back" and essentially shove my chest and spine into the ground. No good. Just tried it with that cue and felt the elbow go up without feeling smushed into the ground. Awesome!!

@RehabHero 4 месяца назад

Awesome! Love that this cue worked out for you! Scapular tilting in my experience is one of the more difficult cues to master so your previous experience is common. Keep up the good work :)

@sherrylee6475 3 месяца назад

Thank you. I am in PT and learning how important these exercises are for my health condition

@RehabHero 3 месяца назад

you're welcome! Great to see that you're doing some self-education while still in PT school!

@LarsRyeJeppesen 29 дней назад

Amazing! Simply amazing!

@RehabHero 26 дней назад

@@LarsRyeJeppesen thank you 😊

@cjespers 2 месяца назад

Great video. Thanks for sharing.

@RehabHero 2 месяца назад

thank you for watching my video on activating the lower trapezius!

@neilbeech4093 11 месяцев назад

Thanks for the exerçises

@RehabHero 11 месяцев назад

you're welcome! best of luck with your recovery!

@jdgamboa5201 4 месяца назад

Thank you!

@RehabHero 4 месяца назад

You’re welcome! Good luck!

@AntiqPlayzLIVE 7 месяцев назад

Thanks a lot brother ❤️

@RehabHero 7 месяцев назад

you're welcome!

@cappaslangmurderer 7 месяцев назад

Anyone know three reasons I would want to strengthen my lower traps?

@RehabHero 7 месяцев назад

1. To improve scapular posterior tilting 2. To improve scapular stability 3. To increase shoulder flexion pain free motion

@catedoge3206 7 месяцев назад

real @@RehabHero

@guitarstalkandtech9085 5 месяцев назад

It can help movement in upper areas os your back very important especially if you have damaged in upper parts

@jeanpaulkassdale 9 месяцев назад

👍👍👍 I personnally started incorporating DB Y raises in my program recently for lower traps and also rear delts and I can say I was pretty weak in this area but I had to use the pink dumbbells first 😂😂 Would you say deadlifts also work the lower traps ?

@RehabHero 9 месяцев назад

Deadlifts don't really the target the lower trapzius. The lower trapezius functions to up rotate the scapula (which is a movement that occurs when raising the arm above your head). Since your arms are loaded lower than shoulder height, up rotation won't occur and this won't cause the lower trapezius to contract as a primary mover. It'll work along with every other muscle in the shoulder to co-contract for more stability though, but to which degree I don't know.

@jamesbond-cx2uh 11 дней назад

Does this help with pull-up? I have problems activating my scapula during pull-up, which causes my upper trap and neck pain. By doing this, it helps with scapula control?

@RehabHero 9 дней назад

@@jamesbond-cx2uh yes it can help, doing scapular pull ups might be a good exercise to try as well

@araze3195 7 месяцев назад

hi sir, im having lots of neck muscles stiffness and pain will this exercise fix it? also for the last exercise i also have bicep tendinities so should i avoid such movements or it is fine?

@RehabHero 7 месяцев назад

Hey for personalized medical advice you'd need to consult your physiotherapist. These exercises aren't intended to fix neck pain or stiffness but may indirectly help. With regards to biceps tendinitis, this really depends on sensitivity to movement, these exercises are intended to be performed pain free

@iu5429 2 месяца назад

Thanks a lot, I will certainly try those! I have a lot of problems with my ribs and vertebrae being constantly blocked which causes other issues, like stomach problems, heart palpitations (they stop as soon as I get the right rib/vertebrae unblocked by cracking) or breathing due to the blocked ribs. This is mainly due to inner tension because I had and still have a lot going on in my life, tons of stress, lots of negative stuff, and I know I have to work on this are primarily, but I also need to work on my body. Any advice for my blockages? Thank you so much!

@RehabHero 2 месяца назад

Hey there, tough to say what to recommend because your case doesn't seem like it's simple enough to know what to do just based off of a description. Exercise in general is a good start, and it can be non-specific at first (such as stretches for the shoulders, chest and back). I'd recommend seeing someone in person for this if possible, going directly to a sports chiropractor, physiotherapist or even kinesiologist can be helpful with getting you started on a program. Just be sure that they emphasize exercise in their treatments instead of just hands-on manual therapy.

@iu5429 2 месяца назад

@@RehabHero Thank you! I had tons of manual therapy, and it never helped that much. I'm a licensed fitness trainer myself so I know how to exercise, but I haven't been training for too many years, I have a computer job so I sit all day (except for my daily walks with our dog), and I just have too much mental stress going on since many years (and I'm in perimenopause). Sometimes I just want to give up.

@RehabHero 2 месяца назад

@@iu5429 it's great to hear that you're already active. Doing exercises that focus on spine mobility might be a great addition to your regular routine. Stuff like prone scorpions, sphinx rotations, and etc might be a good place to start (you can find more mobility exercises on our website that are specific to the back / spine). I know all too well how frustrating it can be to not feel like things are moving well, but don't give up! Focus on what you CAN do and little by little you'll find that you can expand that zone of comfort. Best of luck!

@iu5429 2 месяца назад

@@RehabHero Thank you for your encouragement, it is nice to hear somebody saying a few kind words!

@JonathanAsker 6 месяцев назад

I have grinding shoulder blade, it hurts both when I retract and extend my shoulder blade. The pain is sitting where my lower trap is and I have a hard time activating it, when I do this exercise and feel the lower trap my shoulder blade points out and I feel really weak in that position.

@RehabHero 6 месяцев назад

Hey! Feeling weak is to be expected if you're not used to activating this group of muscles. Similar to working out in a gym and getting stronger, doing lower trapezius exercises will take time to improve strength. After all its a muscle like any other in the body, which is good because then we can expect it to respond like one in a gym or fitness setting. Good luck with your progress!

@warichp 4 месяца назад

I failed to control or feel lower trap fiber ever 1st exercise. Do you have easier exercises?

@RehabHero 4 месяца назад

If the first is too difficult I sometimes find doing the harder version ‘easier to feel’ as it requires more effort. If that doesn’t work, you may need some individualized coaching to help you feel the right area. It can take time for things to ‘wake up’ so it may take a few tries over multiple days before things feel like they’re moving properly

@mokey7614 5 месяцев назад

Why doens't anyone mention that we can't hear him? I can read but having hard time reading and understanding what he is trying tell us. I need more help than I thought. 🥴🥴

@RehabHero 5 месяцев назад

Maybe I can help clarify something for you? Which part are you having difficulty with?

@mswete7 5 месяцев назад

I think there’s an issue with audio editing. Listening to this video with my headphones, I hear speech almost entirely in my left ear while I hear mostly music in my right ear.