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How to Deactivate and Relax the Upper Traps? [Q&A]

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How to turn off overactive upper traps? In today's video I'm answering a question from a Scap Control student, Lauren, who's asking for some techniques that are designed to target and turn off the upper traps.
Check out Scap Control: www.precisionmovement.coach/scap-control
About Precision Movement: www.precisionmovement.coach/about
=====
Question:
"Hey Eric! Good so far. One area I would LOVE tips in is really getting my upper traps to turn off. Even in exercises designed to target lower traps or elsewhere I really struggle to get the work out of my upper traps. The result is that I often feel fatigued from exercises because my traps are tense and I can’t release them - not because I’m targeting the right muscle. Even if I concentrate it’s hard to get them to turn off!
Let me know if any tips come to mind!"
- Lauren R.
This is a common problem that a lot of people have, because the upper traps are strong muscles that often try to take over the job and compensate for other muscles that are supposed to be working but aren't.
This usually happens with people who have done a lot of shurgs in the gym without working on depressing the scapula and it's also experienced by people who have bad posture because they're working at the computer too much.
Here's a quick technique you can try to build more awareness of the lower traps and the serratus anterior instead, which is going to help with shutting off the upper traps.
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For more training tips, connect with me on Facebook: / precisionmovement.coach
And visit the blog at www.precisionmo...
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Опубликовано:

27 авг 2024

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Комментарии : 206

@Embodiedflor 2 года назад

Definitely going to try and do this regularly . I started lifting weights a year ago and as a small woman, I don’t want big traps . But they’re getting fired up in a lot of exercises for me so hopefully this will help me learn engage the correct muscles so I don’t become trapzilla

@PrecisionMovementCoach 2 года назад

It definitely will help!

@rrai- Год назад

😂😆😆

@Supbrozki Год назад

I have been training for years and have become a trapzilla. I do like my big traps, but they overpower the rest of my upperback and make retracting my scapula difficult.

@Fireproofwitchnz 4 месяца назад

Trapzilla 😂 It happened to me, even dudes in the gym were asking me how I built such huge traps!

@colinmckenna4289 Месяц назад

@percisionmovementcoach do you work with anyone who has FSHD?

@lukedunn6107 Год назад

Man I can’t thank you enough for making these videos. I was very inactive growing up and inactive well into adulthood and never really learned how to move properly and I always had awful posture so that definitely didn’t help. Wish you could be my PT in real life

@PrecisionMovementCoach Год назад

Happy to help!

@m.h.1159 4 года назад

Thank you!! This is so helpful! My PT excercises were just ALL wrong that they gave me. Gave me more pain then helped. These excercises are a life saver for me!

@PrecisionMovementCoach 4 года назад

Glad it helped!

@jvoyager1 5 лет назад

Thank you so much for those tips. I've been trying so hard trying different exercises and cues, but this specific one helped me finally create the mind to muscle connection with my serratus anterior and keeping the scapula to its place without winging. (I have issues with compensation from peck minor and upper traps, in combination with weak SA). Using your other hand to get immediate feedback from your scapula was the tip that I was missing. I'm so excited. Again, THANK YOU!

@PrecisionMovementCoach 5 лет назад

sometimes it's just a little tip we need! you're welcome!

@sidahmedhassan804 4 года назад

Precision Movement by Eric Wong yo please my right upper traps hurt when bench pressing i do good form i depress my shoulders but it still hurt , i can do overheadpress easily , my right side of my body is more dominant i have small right chest pec and vice versa bigger right lat muscle and my left leg is bigger etc.... but the only issue i have is dominant right upper trap pls help

@Shady-79 Год назад

Same as mine I thought I've got an injury a nerve injury

@MrKrueger88 9 месяцев назад

One of the best fixes for the issue ... Nor just another stretch and suffer again video . 👍👍👍👍👍

@PrecisionMovementCoach 9 месяцев назад

Thanks so much for that!

@sahagunchocolate 3 года назад

Wow! These videos are great. Coach E is my favorite teacher. So glad I found out about Precision Movement.

@PrecisionMovementCoach 3 года назад

Thanks again @Elizabeth Montes...I really appreciate your kind words.

@dereklam5324 4 года назад

Thank you so much my upper traps were hurting so much when I woke up after doing this a couple rounds I can barely feel it you are a life save thank you so mucchhhhhhh!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

@PrecisionMovementCoach 4 года назад

You are welcome!

@Mathaveld 2 года назад

My PT always suggested me to stretch the muscle but that only made things worse.. this is much more helpful!

@PrecisionMovementCoach 2 года назад

Happy to help!

@adhipnadkarni375 3 года назад

This is amazing content Thank you so much for this You are making a big impacting teaching the pts all over the world!! Very grateful 🙏🙏🙏

@PrecisionMovementCoach 3 года назад

Glad you enjoy it!

@otorishingen8600 4 года назад

I watched some of you're videos and love your pacing explaining but not rambling forever. Got a sub here 👍

@PrecisionMovementCoach 3 года назад

Thanks!

@chrismeek882 4 года назад

Definitely one the best PT's on RU-vid, however when doing this exercise I posteriorly tilt my pelvis by sucking my stomach in. Just for overall better body positioning.

@PrecisionMovementCoach 4 года назад

Thanks for the kind words. I would also try doing the exercise with a neutral pelvis.

@chrismeek882 4 года назад

Absolutely, I would Eric, however I struggle with anterior pelvic tilt, so I overemphasize the posterior pelvic tilt to get closer to neutral as I'm sure you already know this idea soundly.

@PhantasyMan01 6 лет назад

Really feel it! Thank you for the drill!

@PrecisionMovementCoach 5 месяцев назад

Nice work! You are welcome :)

@Ddslove Месяц назад

Finally something that works!!! Thank you!

@PrecisionMovementCoach Месяц назад

Yay! You are welcome :)

@Glutamicacid 21 день назад

Did your trapezius's size become small??

@Ddslove 2 дня назад

@@Glutamicacid im not sure about they becoming smaller, but they do shrug less. If I ever feel tense, i do this move and it helps relax them or shut them off.

@TanEbear 4 года назад

Thank you! Simple yet effective. I'm really bad (can't really rotate with balanced activation) but it makes sense from where I'm at. Look forward to being able to reach up fully with balanced activation.

@PrecisionMovementCoach 4 года назад

You are welcome and keep me posted on your progress.

@YazZai878 3 месяца назад

This is great, definitely feeling the other muscles doing their job and taking the dependence off the upper trap - but will this also help fix mild scapular winging?

@PrecisionMovementCoach 3 месяца назад

Glad that you think so and thanks for trying it out. It can help with winging but this is more comprehensive: www.precisionmovement.coach/winged-scapula-exercises/ Check it out and let us know if you have any more questions :) - Coach Joshua, Team PM

@ilikelifemusic 3 года назад

3:26 I fail, course my scapula is definatly NOT posteriorly tilted :( , my serratus anterior is not fireing at all. If I press my arm up overhead, the wing shoulderblade mooves in, but the serratus anterior does NOT seem to be responsible. After decades of bad posture, it is not easy to re-educate your body. I'll keep at it. If I become a lottery millionaire, I'll come by in person and get some help. Until then I continue here, THANK YOU

@PrecisionMovementCoach 3 года назад

I know that you will make progress soon💪🏻 Have you taken a look at this article for ideas on managing your winging scapula? www.precisionmovement.coach/winged-scapula-exercises/ The exercises in this article can help you to better develop your serratus anterior: www.precisionmovement.coach/serratus-anterior-exercises/ Check that out and let me know what you think😄 - Coach Joshua, Team PM

@varghesejoshypellissery7449 3 года назад

I am a skinny person with broad shoulders. My upper traps are big. Will these exercises help to reduce upper trap muscles?

@PrecisionMovementCoach 3 года назад

I'm not sure if they will help to reduce their size but they will certainly help to reduce their activity. Your upper traps may also seem big if the rest of your upper body musculature is less developed or if you have head-forward-rounded-shoulder posture. Those are other areas that you can work on along with cleaning up your activation patterns. - Coach Joshua, Team PM

@meregaming1770 2 года назад

Wow that felt amazing.

@PrecisionMovementCoach 2 года назад

Awesome!

@xTeleXx9 10 месяцев назад

I can feel the full anatomy of my serratus moving throughout the movement but it doesn’t effect the trap contraction at all , they both contract regardless. I’ve even tried fatiguing my traps then doing it and still equal activation, then my scapula is winged but my lower trap is engaged. Doesn’t make sense

@PrecisionMovementCoach 5 месяцев назад

That might not be the best way to go about the issue. Did you try out the specific exercises in this video? How are you now? Make sure to check out the resources in the video description for more ideas. Especially , the Shoulder Pain Solution program. - Coach Joshua, Team PM

@mostthegames3723 5 лет назад

I regularly work on scap depression, but my upper traps are just going nuts! It's awful.

@mostthegames3723 5 лет назад

Okay, just did your demo. Superb. Thank you

@PrecisionMovementCoach Год назад

Nice!

@jules11yates Год назад

I’m not sure I understand what you mean when you say “serratus on.” I tore something in my traps many years ago and I had PT but over time I can workout again, but I have always had trouble keeping the upper traps down. I definitely felt that more in my back and tried to keep my upper trap relaxed. My hope is to one day be able to do a pull-up again without causing a spasm in my trap again.

@PrecisionMovementCoach Год назад

Turning the serratus on merely means activating it. Also, check out these videos: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-38IMHVBgots.html ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-9kZswBNgbuM.html Lastly, consider doing this program: www.precisionmovement.coach/shoulder-pain-solution-yt - Coach Joshua, Team PM

@ukaszstrzelecki9157 Год назад

Amazing one!!

@PrecisionMovementCoach Год назад

@BlackMesaTrainee 5 месяцев назад

What I don't understand is how can these kind of exercices strenghten and activate inactive or shut off muscles without adding some weight?

@PrecisionMovementCoach 5 месяцев назад

Hey! Now you have learned something about human anatomy and exercise physiology! Adding load isn't required in every setting. Thanks for the opportunity to educate. We really appreciate you stopping by and asking this great questions. Let us know if you have any more :) - Coach Joshua, Team PM

@lampk111 4 года назад

Thank you for the sharing. May I ask you more about activating the right muscle? My upper traps work too much during my push ups. How could I progressively train my without upper trap involvement?

@PrecisionMovementCoach 4 года назад

Practice the material in the video and try to apply it across all of your exercises/movement patterns.

@briana14333 4 года назад

Nice! Thank you!

@PrecisionMovementCoach 4 года назад

You are welcome!

@shamik3129 3 года назад

Is abducting the shoulder (at 3:15) the same as retracting the shoulder blades while keeping the scapula posteriorly tilted? Or are you not supposed to fully retract the shoulder blades? Thanks

@PrecisionMovementCoach 3 года назад

They are not the same thing. Don't fully retract.

@csp9683 6 месяцев назад

Amazing video, instant relief, can I implement weights into this?

@PrecisionMovementCoach 6 месяцев назад

Glad that you like it. There is no need to add weight :) - Coach Joshua, Team PM

@Abet689 3 года назад

Very good video! thank you

@PrecisionMovementCoach 3 года назад

Glad you liked it!

@maydayradio Год назад

awesome video thank you!

@PrecisionMovementCoach Год назад

You're welcome!

@ChibiKeruchan 2 года назад

At first i thought this is ridiculous. And also i knew i will have problem reaching my mid back using my right. I only have a problem with my left side for already 8months. I couldn't tell whats wrong. Been stretching literally every single muscle on my upper body and it was on and off pain in the day and its always tight when ever i wake up in the morning. Its just doesnt make sense anymore. So i tried this even if i cant reach my left scapula, I just use a stick to rob the mid and lower traps. And yes, the difference between my left and right are extremely felt. It looks like my lower traps on my left side is dysfunctional. Its a good thing our body have 2 sides. So we can tell the difference. Unless both side are affected lol. After just one rep of this my shoulder relaxed and my levator scapulae feels relief. The pain when turning my head to the right most gone. but after a few hours it came back. I guess ill be retraining these muscle for few weeks or months

@PrecisionMovementCoach 2 года назад

It's great that you found this video and are going to continue to work on it :) Keep us posted on your progress! - Coach Joshua, Team PM

@ChibiKeruchan 2 года назад

@@PrecisionMovementCoach I have a question regarding 3:40 to 3:50 What muscles are involve on that motion? I really wanted to pin point the real culprit of my suffering. Coz my problem side (left) is trembling. (using a bottle of water as weight.) While my right is doing well. I also feel some soreness somewhere at my biceps (but im sure its not the biceps) This is really working on me. The tightness on my left shoulder and neck finally stop coming back and I can pop my jaw again just like before (it means its getting back to shape, my normal me). I still can't pop my neck. (that probably means I need to work on it more). I'm excited to fully recover. Its been so long and I'm almost forgotten the feeling of being normal.

@PrecisionMovementCoach 2 года назад

@@ChibiKeruchan essentially, that movement recruits your scapular stabilizers (...basically anything that attaches your shoulder blade to your humerus...) and large shoulder muscles to varying degrees. Keep up the good work! - Coach Joshua, Team PM

@zebliks 5 лет назад

i totally feel it in my right lower trap and scapula but on the left side it totally burns out my left upper trapezius while im not doing anything different at all.. ill keep trying

@PrecisionMovementCoach Год назад

How are you doing now? - Coach Joshua, Team PM

@Krxzygg 2 месяца назад

Hey so, i try to exercise with dumbbells but everytime i try to do shoulder presses or things like that my uppertraps on fire, i trying this, but what am i suppose to look for when putting my hand on my back? And hoe to know if the trap is dominating

@PrecisionMovementCoach 2 месяца назад

Thanks for trying it out. Your hand can give you tactile feedback about your efforts. You will know if your traps are taking over because your shoulders will shrug or they will contract and become more firm. Make sense? - Coach Joshua, Team PM

@mattelism 4 года назад

Thanks for this video. I've been doing scap work for a while now due to persistent neck pain/headaches and constant trap tightness. Somehow, doing computer work 10-12 hours a day plus the gym 3 times a week combines to cause this condition. And I don't do shrugs or other 'bodybuilding' mirror muscle exercises, only oly movements and squats, pullups and such. OK, questions - is this similar to the scap work where you put your back flat against a wall and reach up against the wall with the back of your arms flush against the wall, one rep is bringing the arms back down without coming off the wall? and what happens if you do your exercise and you get spasmy pain in the mid back area? That just happened to me. It's mild, but I'm still curious! Thanks!

@PrecisionMovementCoach 4 года назад

Thanks for following along. Spasms usually indicate that the muscle in question is weak and it can't quite handle the neural demand being applied. I recommend that you continue to do the exercises while taking very deep and slow breaths in an effort to stay as relaxed as possible. The spasms should subside with time.

@mattelism 4 года назад

@@PrecisionMovementCoach Got it! I will try this. What's your view on stretching those types of 'damaged' muscles?

@PrecisionMovementCoach 4 года назад

Stretching just distorts the muscle structure and nervous system feedback. It does not address the root cause of the issue.

@ruthsalinas9479 Год назад

How do we know when the upper traps are firing (and must stop the reach)?

@PrecisionMovementCoach Год назад

They will get tense or firm to touch and you may feel your shoulders rising :) - Coach Joshua, Team PM

@sryr15 6 месяцев назад

I can't raise even a mm from starting position without losing my scapula depression and engaging my upper traps 😭. How often do you recommend doing this exercise? Also, should I perhaps stop doing overhead lifts until I've mastered this? My traps have gotten very large from weightlifting and are making my shoulders look extremely slopey.

@PrecisionMovementCoach 6 месяцев назад

Hey! 2 - 3 times per week is sufficient. Take a break from OH lifts until you can get your traps to calm down and keep us posted on your progress :) - Coach Joshua, Team PM

@sryr15 6 месяцев назад

@@PrecisionMovementCoach will do :) thank you!

@Wonderlvnd 4 месяца назад

You do both the left and right side right?

@PrecisionMovementCoach 4 месяца назад

Right!

@laurenvarga 3 года назад

Thank you! I found this helpful in activating lower traps. But I have one question: What does it mean when it hurts to put your arm behind your back like you did in this video. Just putting my arm back there and trying to keep raise the elbow on the opposite side I was working was painful on both sides. Is that from having shoulders that roll too far forward?

@PrecisionMovementCoach 3 года назад

It's likely that you have a shoulder impingement issue, an AC joint issue, a combination of both, or some other structural issue that needs to be addressed. The tests found here can help you to get started in determining the root cause of your issue: www.precisionmovement.coach/shoulder-impingement-test/ - Coach Joshua, Team PM

@ginny177 Год назад

I would like to know how to release middle trapezius, Th2-Th3, I have had spasm around that scoliosis. Impossible for me to release this area.

@PrecisionMovementCoach Год назад

Check this out next: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-3SoCJ1sUUYc.html - Coach Joshua, Team PM

@el-bheekay6959 5 месяцев назад

Hi, I'm a girl and have always felt insecure about having large upper traps. Is there a way for me to reduce them without resorting to traptox?

@PrecisionMovementCoach 5 месяцев назад

This video is a good start. Keep us posted on your progress :) - Coach Joshua, Team PM

@Glutamicacid 2 месяца назад

Hey , I have the same problem as you. Do these exercises work?? What is your experience? I really hate my big traps. Its makes me looks like a man and I have them naturally 😢😢

@voidcheque7019 5 месяцев назад

Feels good man

@PrecisionMovementCoach 5 месяцев назад

So happy to read that :)

@justpassingthrough3410 2 года назад

How to make sure your scaps aren't winging? I don't understand.

@PrecisionMovementCoach 2 года назад

This article should help: www.precisionmovement.coach/winged-scapula-exercises/ - Coach Joshua, Team PM

@christinafast6970 5 лет назад

Totally feel it thanks

@PrecisionMovementCoach Год назад

You are welcome!

@StefanoCreator 2 года назад

have you ever pre activated lower trap and serrates anterior like this before starting a bench pressing session?

@PrecisionMovementCoach 2 года назад

No, but we are curious to hear how it goes if you try it out. - Coach Joshua, Team PM

@user-im9xq7fp5r 4 года назад

question: will this help my excessively raised shoulder syndrome?? or can you do a video on correcting raised shoulder ?? thanks.

@PrecisionMovementCoach 4 года назад

This should help you with this issue. This article should also help: www.precisionmovement.coach/shoulder-posture-exercises/

@udohidayat5358 Год назад

My subbocipitals, the trapz muscles that live at the base of my skull, tightened, and so did my upper trapz muscles. These muscles tighten even more when I use stretching exercises. I feel dizzy every time I do any exercise involving those muscles, please tell me how to fix it or show your video link explaining it.

@PrecisionMovementCoach Год назад

Start here: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-38IMHVBgots.html - Coach Joshua, Team PM

@darint6842 11 месяцев назад

I can’t understand how get into this position with my serratus activated. My shoulders start hurting immediately once I attempt that

@PrecisionMovementCoach 11 месяцев назад

Try this out instead: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-38IMHVBgots.htmlsi=ouzfcSOCBE4CeAEq - Coach Joshua, Team PM

@bismajunaid6987 5 месяцев назад

Do we have to do before workout or after?

@PrecisionMovementCoach 5 месяцев назад

Try before :)

@mahliakpan433 2 года назад

Wow yeah definitely works I don’t think I’ve ever really activated those muscles I think I pulled something back there doing this 😂😂

@PrecisionMovementCoach 2 года назад

Great to hear!

@colinmckenna4289 Месяц назад

Hi do you work with anyone who has FSHD?

@PrecisionMovementCoach Месяц назад

Hi and thanks for reaching out to us. We will definitely work with someone with that condition. Let us know if you have any more questions :) - Coach Joshua, Team PM

@nickc5583 3 года назад

doing left as this is the problem side, but I can't even touch my left scapula with right arm to see if my left scapula is winging or not. Just getting into external arm rotation I feel alot of tension in left upper trap and neck in the scalenes/scm what can I do to turn those off or am too weak to even do this exercise

@PrecisionMovementCoach 3 года назад

Check out this article for a more comprehensive set of exercises to test and address potential scapular winging: www.precisionmovement.coach/winged-scapula-exercises/ Check out this article for ideas on how to address your stiff neck: www.precisionmovement.coach/active-office-worker-neck-exercises/ This technique may help you to relax your traps: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-38IMHVBgots.html Let us know how it goes! - Coach Joshua, Team PM

@jordinfagon4067 2 года назад

I've been having numbness in left side of my face and lip, tightness in the back of my head and my neck is always stiff it even hurts sometimes. I did numerous of scans and at one point they thought I had a clot it my jugular. They keep telling me it's migraine but I doubt it. I was told to look up what trapezius left side dominant is. I also play alot of video games. Every time I press for too long on the back of my neck I start to lose feeling in my face and lip and I have constant ringing in my left ear. I'd love some insights on the situation. Because the doctors are now saying it's migraine with aura, could it just be something as simple as a trapezius nerve damage?

@PrecisionMovementCoach 2 года назад

There could be some nerve pinching and this video can help you out. The Neck Restoration ROM Coach routine can also help you out as can the shoulder mobility assessments/recommended routines: www.precisionmovement.coach/rom-yt - Coach Joshua, Team PM

@daniellewild465 3 года назад

Do you have any tips to posteriorly rotate the scapula? A lot of individuals will not be able to do that including myself. A row basically reinforces the rhomboids but will not posteriorly tilt the scapula. Any thoughts would be greatly appreciated!

@PrecisionMovementCoach 3 года назад

That's a great question! Check out the Rotation Robot Exercise in the ROM Coach app. You can learn more about it here: rom.coach/get/ - Team PM

@roosterillusion1985 10 месяцев назад

Is there an easier progression for this? I find it really difficult to externally rotate in this hinged position

@PrecisionMovementCoach 9 месяцев назад

Try doing it without the hinge or with just a tiny hinge :)

@roosterillusion1985 9 месяцев назад

@@PrecisionMovementCoach Thanks. I'll give it a try. Upper trap compensation is the other area where I struggle so I'll need to assess if it's too much for them

@miloice74 2 года назад

i have this issue on right shoulder. The upper traps is firing terribly sore

@PrecisionMovementCoach 2 года назад

Try out the exercise daily for a couple of weeks and get back to us with a progress report :) - Coach Joshua, Team PM

@miloice74 2 года назад

@@PrecisionMovementCoach i find easier to minimise the traps laying entirely flat on my belly isolating the right. I will take that as a first step. You are right that the lower traps and back muscles are completely weak when its overhead and the traps is dominating.

@XAVargasX0206 5 лет назад

I cant even get into that flexibility to reach my seratus

@clintevans7516 5 лет назад

Same

@marchcyr 4 года назад

Loss of internal rotation is a likely candidate. The following helped me: Massage ball release on teres minor and infraspinatus. "Sleeper stretch" ( also look up other stretches to see what works for you). Finally banded internal rotation activation. Everyone and their mom says external rotators are weak - not for me. This was the only thing that helped. I also used a method of coach e for scapular control of the posterior chain.

@aprilhassell1747 4 года назад

Same but I had a shoulder surgery.

@PrecisionMovementCoach Год назад

Check out the ROM Coach app for ideas on how to address that: www.precisionmovement.coach/rom-yt - Coach Joshua, Team PM

@ashlee3119 Год назад

This engages my traps 😢

@PrecisionMovementCoach Год назад

Keep working on it and you will improve with time and practice. Also, check this out: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-38IMHVBgots.html - Coach Joshua, Team PM

@ginny177 2 года назад

Is there a progression level for this? Thank you

@PrecisionMovementCoach 2 года назад

One isn't really needed as the goal is upper trap relaxation. Once you get that you should be good to go. - Coach Joshua, Team PM

@slhermit 3 года назад

This really release pain in my upper traps, can you suggest some strengthening work out for upper traps.

@PrecisionMovementCoach 3 года назад

There is actually little need to strengthen the upper traps as they typically are overworked. Focus instead on the middle and lower portions. - Coach Joshua, Team PM

@kaushikwavhal3403 5 лет назад

Tried it but i feel my scapula rising up in my back when i move my arm pointing in direction to my head. I think it's the scapula winging. Any idea how to avoid it because i tried keeping it down but i can't ?

@PrecisionMovementCoach 5 лет назад

Here's a great place to start: www.precisionmovement.coach/shoulder-control

@mxtan9076 Год назад

My lower back is the one getting sore from doing this. Am I doing it wrongly

@PrecisionMovementCoach Год назад

It could be that you are hyperextending your lumbar spine. Try tilting your pelvis backwards somewhat into a more neutral position and let us know how it goes. This article can help: www.precisionmovement.coach/how-to-fix-pelvic-tilt/ - Coach Joshua, Team PM

@ginny177 2 года назад

may I usea very light dumbbell if I get the strenght in my upper traps step by step?

@PrecisionMovementCoach 2 года назад

There is no need to do that. it won't benefit you any more than doing the exercise as outlined :) - Coach Joshua, Team PM

@antonellamicheli1082 Год назад

Is this good to strengthen mid traps pain

@PrecisionMovementCoach Год назад

It's worth a try and consider starting this program: www.precisionmovement.coach/shoulder-pain-solution-yt - Coach Joshua, Team PM

@edwigcarol4888 Год назад

Highly interesting... A very clear path to be guided towards more activation . But you say easier to train because it requires less pure strength?? Personally i find it exhausting to go out of poor movements, to connect and wake up these structures and design new patterns I cannot be more motivated. Dynamic body awareness....

@PrecisionMovementCoach Год назад

Glad that you are still motivated :)

@lw7654 2 года назад

Hi Eric or Joshua, Have a question. My serratus Anterior is very weak, I’m am trying to work on strengthening it and the muscles around it. Unfortunately though, every time I try to do an exercise my upper traps spasm causing neck issues. My scapular one side is a mess and causing all sorts of issues. I wanted though to find out can you recommend any type of light exercise to start not to activate or make it less activation for the traps.

@PrecisionMovementCoach 2 года назад

The key thing for you is to learn how to dissociate the M/APs involving your Trapezius. It sounds like they activate a lot of the time. Focus on the material in this video and then try to apply the concepts in it to all of your movements involving your upper body. You will progress with time and practice :) - Coach Joshua, Team PM

@lw7654 2 года назад

@@PrecisionMovementCoach Thank you Joshua!

@TheGrapplingNinja 2 года назад

My lt side traps get so irritated throughout the day that I feel it on c7 and the bony process becomes tender

@PrecisionMovementCoach 2 года назад

Did this video help? - Coach Joshua, Team PM

@TheGrapplingNinja 2 года назад

@@PrecisionMovementCoach not too much as of yet just started yesterday

@aprilhassell1747 2 года назад

What if it feels better to do both arms at the same time?

@PrecisionMovementCoach 2 года назад

Then do that :)

@aprilhassell1747 2 года назад

@@PrecisionMovementCoach can i have the link for your shoulder program.

@PrecisionMovementCoach 2 года назад

@@aprilhassell1747 You can find all of our programs here: www.precisionmovement.coach/store/ - Coach Joshua, Team PM

@danieljansson2941 3 года назад

I have a lot of pain in my lower traps. Will these exercises help? Thanks

@PrecisionMovementCoach 3 года назад

It’s worth a try👍

@danieljansson2941 3 года назад

@@PrecisionMovementCoach ok thanks i'll try

@lw7654 3 года назад

Hi Eric, how do you know if your traps needs strengthening instead of stretching? Same with the levator scap. When doing low band rows that area at the I believe insertion for the levator and traps start hurting and pulling on my neck making me feel unstable. Then the scm and scalenes start in. Thank you

@PrecisionMovementCoach 3 года назад

From what you describe those muscles need neither be stretched nor strengthened. You likely need to learn how to deactivate them at certain times or dissociate them from certain movements. For example, when you do your rows does your chin move forward and your shoulders shrug as you initiate the pulling motion? If so, try to keep your neck as relaxed as possible and neutral and don't let the levators/upper traps take over. Check out this video for ideas on how to achieve this: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-38IMHVBgots.html - Coach Joshua, Team PM

@lw7654 3 года назад

@@PrecisionMovementCoach thank you so much Eric. I will try it out. It’s my left traps/levator giving me all the issues.

@skully4688 2 года назад

Hey mate I’d love to get in contact with you through email or something, as you described the exact problem I have enduring for the past few years. I’ve been searching for answers regarding this. Would greatly appreciate it if you can help me with new information or cure you’ve found to help you. Thanks

@johnsmith-yv7rp 4 года назад

how do you posterior tilt? Is it depressing scapula to set scapula to get lower traps? Thanks

@PrecisionMovementCoach 4 года назад

This article should help you to become aware of how to move your pelvis: www.precisionmovement.coach/how-to-fix-pelvic-tilt/ The lower traps are definitely active with scapular depression.

@johnsmith-yv7rp 4 года назад

Precision Movement by Eric Wong umm... sorry I meant scapula posterior tilt? That’s what was mentioned in the vid?

@PrecisionMovementCoach 4 года назад

I am so sorry that I misread your question completely! Ok, posterior tilt should not be confused with depression although both involve the lower traps. Try this...hold your arm out to the side and parallel to the floor. Rotate your upper arm and wrist backwards as far as you can and try to tune into what happens to the shoulder blade. If you do it slowly enough you should experience posterior scapular tilt.

@winstonsmith11 2 года назад

Should I only do this one arm at a time?

@PrecisionMovementCoach 2 года назад

Do it as demonstrated in the video :) - Coach Joshua, Team PM

@winstonsmith11 2 года назад

@@PrecisionMovementCoach Thanks

@lilarose9348 2 года назад

How often do you recommend doing these exercises per week?

@PrecisionMovementCoach 2 года назад

2 - 3 times per week is sufficient :) - Coach Joshua, Team PM

@lilarose9348 2 года назад

@@PrecisionMovementCoachCan I continue pull-ups while I strengthen the stabilizers? I have a rotator cuff and slap tear. I’ve gone to PT but they really didn’t help with stabilizing exercises. You have a program that would help? I weight train but my upper traps are over activated.

@PrecisionMovementCoach 2 года назад

@@lilarose9348 Pull-ups will likely be provocative especially if you have not addressed the root cause of your issue. Check out this video for your rotator cuff: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-o9fiTFfW4uU.html A combination of Shoulder Control followed by Scap Strength can help you get back to where you want to be. You can read about them here: www.precisionmovement.coach/store/ - Coach Joshua, Team PM

@lilarose9348 2 года назад

@@PrecisionMovementCoach Thank you for responding so fast and giving me guidance. Greatly appreciated. 😊

@chaigamingtalks 5 лет назад

Good video. Why are your shoulders imbalanced?

@PrecisionMovementCoach 5 лет назад

Thanks...I sustained a back injury years ago.

@chaigamingtalks 5 лет назад

@@PrecisionMovementCoach does it cause any problems with range of motion right now?

@PrecisionMovementCoach 5 лет назад

Not really, thanks for asking.

@chaigamingtalks 5 лет назад

@@PrecisionMovementCoach keep hustling man!

@geegeepa8123 Год назад

are you a sports dr?

@PrecisionMovementCoach Год назад

Eric is a Kinesiologist. You can learn more about him and the rest of the team here: www.precisionmovement.coach/about/#tve-jump-173be186876 - Coach Joshua, Team PM :)

@geegeepa8123 Год назад

@@PrecisionMovementCoach that’s so awesome! following now! i need this hut just making sure i’m being taught my a professional because i’ve messed up my body following “pros” lol

@cheez7519 4 года назад

Would this work if i already have a very wingled scapula?

@PrecisionMovementCoach 4 года назад

Potentially but this will help more: www.precisionmovement.coach/winged-scapula-exercises/

@w__c 3 года назад

I couldn't bend like that. I am just on a sited position....

@PrecisionMovementCoach 3 года назад

Bend as far as you can comfortably...the other elements of the exercise are important to focus on.

@akiraperera9574 4 года назад

When my arms go over my head, my front delt feels tight/stretched out a lot?

@PrecisionMovementCoach 4 года назад

Do this exercise first before trying again: www.precisionmovement.coach/era-sequence-overhead-shoulder-mobility/

@akiraperera9574 4 года назад

@@PrecisionMovementCoach Thanks for the link. Also, in that video you linked ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-TXcsp12zSwo.html at 3:10, you say not to depress the scapula. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-RUkfBaDvBUg.html&t at 5:00 this video says to depress the scapula when shoulder pressing. Also, I have another issue that has stumped me for almost 2 years. Could I email you about it? Thanks.

@PrecisionMovementCoach 4 года назад

Feel free to email me at hey@pmcoach.pro. Please read this article to better understand my thoughts on controlling shoulder blades during movement: www.precisionmovement.coach/movement-myth-shoulder-blades-down-and-back/

@akiraperera9574 4 года назад

@@szyszak9424 Thanks for your response? It makes sense on what you're saying, but how come he says otherwise in the video I linked above? (ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-RUkfBaDvBUg.html&t) At 5:00. Thanks.

@PrecisionMovementCoach 4 года назад

@Szyszak Please read this article to better understand my thoughts on controlling shoulder blades during movement: www.precisionmovement.coach/movement-myth-shoulder-blades-down-and-back/ @Akira Perera it is likely that the person in the other video that you linked doesn't quite understand biomechanics and they are promoting a popular but misguided technique.

@dam5866 3 года назад

what's a SERADIS?????? you skipped a few steps! such as explaining SERADIS

@PrecisionMovementCoach 3 года назад

Here you go: en.wikipedia.org/wiki/Serratus_anterior_muscle Let us know if you have any more questions :) - Coach Joshua, Team PM

@Ethnicbeauty 10 месяцев назад

I’m a young lady and it’s my biggest insecurity, can’t wait to try this

@PrecisionMovementCoach 10 месяцев назад

You got this!

@suzuya9845 2 года назад

I have a looot of trust issues, but is this effective 😭😭 i dont want big traps 😭😭

@PrecisionMovementCoach 2 года назад

We are here for you! Also, make sure to check out our new video as the content has been updated since this video was created: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-9kZswBNgbuM.html - Coach Joshua, Team PM

@dilekkarakus1564 Год назад

muhteşem

@PrecisionMovementCoach Год назад

Teşekkürler!

@aliissa1273 Год назад

Great excercises, wish he would talk less and spend time on the excercises.

@PrecisionMovementCoach Год назад

We understand but the major focus of our channel is to educate so expect more of that :) - Coach Joshua, Team PM

@edwigcarol4888 Год назад

Allow me to comment: all these words provide good guidance for understanding and executing this drill properly. It is so easy to miss the right thing failing the core of the exercise.. That is just what i love here: precision (Of course with my yoga background...)