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Thank you so much for watching! Check out our video on the serratus anterior: plclip.com/video/NjFTfr0FJJE/wideo.html
Thanks for the very detailed and informative content! Could these exercises also play a significant role in rehab from a shoulder dislocation and contribute to the strength to prevent further ones?
This is very helpful! I watched many videos on lower traps because my upper traps are very dominant, and I need to balance things out pronto. Anyways, your video is one of the best! It takes out the upper traps completely. Plus, you provided us with a few exercises. Thank you for sharing this content. Your calm nature and knowledge are fantastic! I'm off to do these now. I'll try to add the rotation one at the end and see how it goes (even though I have pain on my right side that seems to flare up with rotational exercises). 😀
This great and informative. Have been doing this exercise for the last few weeks and it’s done wonders for my posture. Thank you 🙏🏾
How many times a week do you do this
Great video and good job looking at the studies and seeing better ways to prescribe this exercise!
Great explanation and video. Will try this out tomorrow. I’m trying to work on trap imbalance/over activation of upper traps
As a 6'8 who is unable to perform a prone y raise due to the long lever arms, I'm honestly ery appreciated for this content. Could you just clarify if on the trunk rotation we should do it internally or externally rotated?
yo thanks so much for making this video it was exactly what i was looking for to gain more understanding of trap activation relative to hand position and arm angle
Very educational and practical! Thanks!
Thank you for this very interesting video !I'd like to add that you can minimize upper trap activation when you externally rotate und raise the arm at abt 45°. This has been researched with skin applied EMG readings. If you want i could try to find the study again. Thanks again !
So you are meaning 45 degree angle from the head?
I've been working on these for a while now and I notice a difference in my ability to perform these movements, but I do not notice a significant difference in the dominance of my upper traps. I've tried about every release technique I have found. I wonder if it's possible to have chronic trigger points/knots that I simply will not be able to get rid of without some sort of intervention?
Epic video, well explained with good visual guides, you earned my subscribe
4:11 that is fascinating but makes sense as it lessens the front delt activation (even in prone it does seem to get activated).For the past week and a half I have taken to strengthen my lower traps and doing a weekly 12 sets Y raise on a flat bench and the discomfort I had at my lower traps is reduced some 90 percent already. Just today did 4 sets, but next session I'll do so with the thumbs up grip version, it makes sense. Thank you.
You are the best, man! Thank you! Cures my slouching issues.
awesome video !!! I have a question though. I experience crack noises (not from bone structure but more like tendon related) only on the right side of the shoulder belt. And i got a disbalance between both my pecs and the lower traps . How do i get rid of the improper funtion of my shoulder belt
Great video! Just one question is that internal rotation safe if i had shoulder problems?
Really awesome. I was wondering if you had a video about strengthening lower traps with resistance for someone with a shoulder impingement.
Excellent video. I own and operate Damage Control Physical Therapy in AZ. Guys like you will save our profession from an increasing encroachment from other, less educated disciplines. We need to start demonstrating our knowledge and gaining some reputation in the community. Otherwise we will increasingly see our patients waste thier money at places like stretch lab. Thank you for calling yourself by your hard earned educational title as well. I do the same, often with a scoff from others. I appreciate you
Great video and info Sam, when we don't have a bench to perform these exercises can you please recommend how we can best activate the lower traps in other positions(for e.x lying down, standing, in a hinge position etc).
@E3 Rehab is prone better than an inclined position for lower trap full recruitment?
Similar recommendations for the other positions although the type of resistance you use might differ. For example, you'd likely use a cable or resistance band in standing.
Would these exercises be helpful for side of neck pain on one side especially when turning the head? which one that you showed would be best?
Amazing! Thank you so much for this information!
wow....it works!! Just tried this whilst watching this video sitting in a chair. My right shoulder clunks whenever I lower (abduct). So tried it with internal rotation and voila no clunking. I have a question could I perform this movement in the prone position whilst on a bench, internally rotating shoulder during lowering and raising the shoulder in 120 degrees or could that increase the risk of impingement do you think?
Dope video as always man. Got anything on microinstability of the shoulder for overhead athletes?
Not yet, but we can definitely work towards one in the future
Great video. I have a which came first question. I have weak mid traps and serratus anterior muscles. If my serratus muscles are weak will I still be able to strengthen my mid traps and vice versa?? Thanks in advance.
Yassssss i have some muscle imbalances in mid and upper back, especially feeling them lower traps. This was great since unilateral option was delivered 👍 lets see how this works ...
invaluable content! so informative
Very good, just what I’ve been looking for, thanks
Good info! I do have a question though: some trainers advice to retract the shoulder blades before you raise your arms. Is this necessary, or should you raise your arms 'naturally' and let the shoulder blades move on their own?
@E3 Rehab Cool, thanks!
Either one is fine. Retracting your shoulder blades first isn't necessary, though.
Great info, liked all the internal knowledge!
Wow this is exactly what I was looking for
Hope it was helpful!
are wide grip seated rows a good exercise to target the lower traps?
I have quite severe forward head posture and get pain in my lower trap when I try to hold my head in the correct posture. Does this mean I need to strengthen my lower traps?
How can we load these isolation exercises and bias the lower trap? Also what about 45 degree bench?
120 degrees abducted with internal rotation and trunk rotationGracias sir, i learned a lot
Thanks for watching!
Amazing Video just what I needed!
There is no recommended amount of reps and sets to do in these exercises. Can you include that in the comment section?
Will I have risk for shoulder pinch if I internally rotate the shoulder? Or the risk does not worth it?
Super helpful thank you
This is one of those few times where a video makes me actually want to smash the like button and sub
Okay, so this is awesome. Now I know how to activate the lower traps. How do I the train them? Home gym setup. i've a chin/pull up bar, and olympic bar with bumpers and a rack. Do I activate and then do pull ups or chins after? So working lats and newly activated lower traps? And same with Deadlifts?
How do you train this with shoulder impingement pain?
Excellent video, very helpful! Is lower trap weakness, associated with clavicle pain? I feel they are related somehow.
Absolutely can be!
They have to be related because I swear that's two of my major issues-lower traps and clavicle.
Finally!!!! A useful lower traps video!
Thank you because I’m trying really hard to tone my back and get rid of a sagging back…the ugly fat like wings and bra strap fat so they call it.
Thank you very much ,Good info for traps
Can you do all these on incline bench ?
Should these motions be initiated without weights and then with weights?
Can these be weighted but isolating the lower traps too, avoiding recruitment of the posterior delts?
@E3 Rehab Thank you for your reply. For the same reason you isolate any other body part, to address lagging muscles and to avoid the bother of having to pre-exhaust peripheral ones to avoid strength and size gains going to the latter. I hope it's already evident to you that many of your viewers are weight trainers who have already built large delts and lats.
You can do them weighted. You cannot avoid recruitment of the posterior delts, but I'm not sure why you would want to.
Is internally rotated not bad for the rotator cuff?
Those muscles look like they are going at a diagonal rather then up and down or left to right. If that's the case, wouldn't it make sense to go at a diagonal from down to up?
For reasons unknown, squat and deadlift do not seem to recruit much lower trap. Maybe it’s technique or something else.
This was great
Very informative sir👍👍👌plz make video on hip over knee dominant squat
As my profession is fitness coach so I want to learn how to judge a client according to his height, biomechanics the person is more quad dominant or flute dominant.thank u love from india👍👍👍
What are you hoping to learn about it?
Do you think this would help with torn rotator cuffs
I apply all the tips and i'm not sure but i think i feel it more in my romboid...
4:10 ya it is fascinating. internal rotation for something on the back? hahaha wtf???but i just tried it. finally was able to activate my lower set of traps. thank you brother....fuxk..
Can I benefit from these same exercises lying face down?
@E3 Rehab Thanks so much! They worked like a charm! 💯❤
Is this better than the bent over variant that uses the same motion
Wow! That's some slick editing when you overlaid the muscle/skeleton over your own picture!
This is good for Scapular Dyskinesis
When do you think lower trap training is valuable?
Any time of the day.
i wouldnt suggest interanlly roatating your arm and shoulder espeically over head and if using weight..thats asking for an injury
Can I do this from the floor as I don't have a bench?
Internally rotating the shoulder could potentially provocate impingement symptoms, other that great stuff
nope, outdated knowledge...
It makes me sick that I'm getting ads for Jawzrsize before a video of this calibre. Nonetheless- keep up the good work, friends.
I don’t feel anything in the lower traps at all in external/ internal rotation nor at those specific degrees. 😫
Can we use dumbbells ?
best vid covering lower trap topic
Can you show me video for shin splaint?
This was an incredible video. I had a shoulder injury from too much cross country skiing. An mri showed 50% supraspinatus tear.. I did it while trying to break a fall with my arm rotated in back of me. I didn’t get it tested because of Covid, lost about 50% of my mobility. Then a few ,oaths later did pt but still developed frozen shoulder. After more PT I have most of my mobility back but some of the muscles including the lower trap baca me deactivated and some muscles are working together instead of individually. My PT has given me some exercises to get the lower trap but this video has REALLY given me a great tool to understand the real anatomy an how the trap works. Thank you Dr. Spinelli!
was it a tear that would heal itself eventually or are you still running around with a torn supraspinatus with 50% of it being strong enough for the other 50%?
that is one beautiful back
Wouldn’t Prone trap raise at 90 degrees work rear delts mostly?
0 poker Itty but gunk
Too much talking
Wated my 7 mins