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

#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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[@uboobly]

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]

That’s great to hear 😄

[@CarlosSantana-we6ts]

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.

[@leokuo8995]

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

[@physiorehab]

🙏

[@BookishDark]

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]

Awesome! Glad it help to get better

[@brianshears8583]

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

[@physiorehab]

👍😄

[@harrisjohnston]

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]

That’s great!

[@jW_Hv]

So amazing! All 3 movements are so effective!!

[@physiorehab]

Glad they work for you!

[@vaughny7258]

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

[@chloefonte7827]

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

[@physiorehab]

Great to hear thanks for the positive feedback

[@moonlightbae6143]

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

[@HL-hb4rn]

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

[@physiorehab]

No problems 😀

[@GenaEnSamIAm]

Thank you for this excellent video! You have really helped me!! The world needs more people like you guys who just selflessly helping! We should however talk about that jersey. Go Bokke!! 🇿🇦🇿🇦🇿🇦😂

[@physiorehab]

😂

[@lisabaldwin3689]

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

[@physiorehab]

Great! 😄

[@jjzh]

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]

That’s great!!

[@jamie-cx5vr]

Wait has your scapular winging rly started to go away?

[@gingersnaps81]

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

[@paulsmith5157]

Thanks Tim. Very useful information

[@physiorehab]

Glad it helped 😄

[@martialfitness79]

Really great information thanks so much for sharing!

[@physiorehab]

👍

[@duckhouser]

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

[@physiorehab]

Good to hear! 😄

[@lula7356]

Thank you so much for these great explanations 😊

[@physiorehab]

Glad I could help :)

[@Condition_ONE]

Rock-solid presentation.

[@faunheartist6680]

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

[@physiorehab]

Thanks 🙏👍

[@86nodini21]

This video is so great thank you

[@physiorehab]

Thanks!

[@anurag15december]

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

[@rajat.2]

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

[@eleniritsou4305]

Πολύ αναλυτική περιγραφή

[@smashmcg]

Really great videos!!

[@physiorehab]

Thank you! 🙏

[@christensantschi]

Awesome!! Thanks!!

[@physiorehab]

😄

[@jeffro202]

So clear thank you

[@physiorehab]

You’re welcome 😊

[@joeyhinman4800]

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

[@physiorehab]

Love it!

[@petershaw6346]

Awesome video !

[@physiorehab]

Thanks

[@hallo7466]

So helpful!! Thank youuu

[@physiorehab]

😄

[@Martin-qb2mw]

Thank you!

[@physiorehab]

😄

[@otiugeid1497]

Tank you!

[@xpost92]

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]

lol

[@fitnessbasicsuk]

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.

[@BriBorgersen]

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]

@@BriBorgersen 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]

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

[@umacheran1478]

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

[@Varisara.siriii]

thank you!!!

[@physiorehab]

You're welcome!

[@leilachahine578]

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

[@graphicsite]

SUPER...Thank you!

[@EH-zn7jd]

Impressive 👏🏼👏🏼👏🏼

[@physiorehab]

Cheers 🙏👍

[@trainersebastian361]

EXCELLENT VIDEO

[@physiorehab]

Thank you very much!

[@ash0143]

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.

[@jdgamboa5201]

Awesome

[@AmericanMoviePodcast]

This has helped alot thank you

[@physiorehab]

Glad it worked for you

[@ChinqMiau1]

Love that All Blacks shirt 🤣👍

[@physiorehab]

Only the best for these videos 😂

[@bigdaddyprince3994]

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

[@pabunko]

Wow great cue at 3:18 thank you

[@physiorehab]

Pleasure 😄

[@GLo1991]

Michelle can get it

[@PakiPardesia]

Great video for upper trappy peep like me 😉

[@physiorehab]

😄

[@Salamaleikum80]

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

[@physiorehab]

You mean like pull downs?

[@mark4lev]

Biggest secret in the trade

[@physiorehab]

Me? Lol

[@Stan6053]

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

[@physiorehab]

Yes but also loads the upper.

[@sanjaytomar4166]

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

[@physiorehab]

It could do!

[@thebloodcross93]

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

[@physiorehab]

Standing with bands - have a look through my shoulder videos

[@thebloodcross93]

@@physiorehab link ?

[@chiru1660]

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

[@physiorehab]

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?

[@bigdaddyprince3994]

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]

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

[@bigdaddyprince3994]

@@physiorehab Thanks for the reply.

[@pamelabaker3029]

What’s the benefit?

[@physiorehab]

Stronger lower traps I would imagine

[@PlaymakerHQ]

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]

Try the exercises and see how you go?

[@vaughny7258]

Amazing how often do i do this?

[@bigdaddyprince3994]

3 times a week rest inbetween.

[@vaughny7258]

@@bigdaddyprince3994 thanks. Sets?

[@bigdaddyprince3994]

@@vaughny7258 1 set each exercise. 10 -20

[@vaughny7258]

@@bigdaddyprince3994 ty

[@kenshincorral3407]

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]

Go slow and take more time first up

[@bigdaddyprince3994]

How often would you do these 3 times a week?

[@physiorehab]

Yep that’s about right

[@bigdaddyprince3994]

@@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.

[@JPG88D]

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]

Coups probably help you further through a Telehealth assessment

[@S7ilgar]

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]

If it’s weak you’re probably compensating

[@natedog9640]

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]

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

[@sunnychien7178]

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]

Perhaps just work on the skydive exercise for now?

[@XXXXBossXXXX]

tennis elbow and kinetic chain brought me here

[@johnsmith-yv7rp]

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

[@physiorehab]

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

[@johnsmith-yv7rp]

@@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]

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

[@johnsmith-yv7rp]

@@physiorehab Ok thanks Tim

[@leilachahine578]

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

[@billionairefaith1]

🔥🔥🔥🔥❤

[@physiorehab]

👍

[@yungcostarica8473]

He used a really good instruction dummy😂😎

[@physiorehab]

She’s good!

[@ratchat123]

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

[@Apex820]

I had to watch this video twice. First time I was looking at the hot girl. Second time to learn the exercise.

[@aliissa1273]

Great excercises but talks a lot just get to the excercises

[@clipculture4k]

Shut up

[@jadinowade]

I find the explanation helps

[@mariamfahmy1679]

Thank you so much This is very useful

[@physiorehab]

Glad it helped!

[@ilaeoa]

Thank you!

[@physiorehab]

😄