Shoulder 'W' - Great for Lower Trapezius Activation

Dr. Sam Schroetke of Physical Therapy & Hand Clinic of Hillsboro demonstrates the Shoulder 'W' exercise which is an excellent exercise for engaging the lower trapezius, not to mention a couple of the rotator cuff muscles (infraspinatus & teres minor).
Perform 3 sets of 10-15 reps
Check with your physical therapist or physician before performing this exercise to make sure that it is appropriate for you.

[@optimuscheetor9331]

*FINALLY* an exercise I actually _CAN_ do without triggering or straining those already tight and over active upper trapezius and neck muscles. I've literally tried dozens of exercises the past 2 years, but all of them still led to over activating the upper trapezius due to seriously weak lower trapezius muscles. All of them worsened the problem over time and didn't seem to have any positive effect at all. Everybody's body is different and reacts different to training, that has become very clear to me doing all those exercises ... With this exercise for me it is *EASY* to work on the lower trapezius in an isolated manner! *Thank you!* I finally have a sense of relief and hope that I can fix my bad posture and shoulder/neck pain issues (causing headaches) for good!

[@akiraperera9574]

How did it go?

[@akiraperera9574]

@optimus cheetor

[@taborgreat]

@@akiraperera9574 they never respond lol

[@scotthoward4836]

Your right I've noticed all flashers have great lower trap development

[@injusticeanywherethreatens4810]

Youre*

[@scotthoward4836]

@@injusticeanywherethreatens4810 your

[@scotthoward4836]

@@injusticeanywherethreatens4810 you're

[@SuspiriaX]

@@injusticeanywherethreatens4810 you're

[@BT-ry8po]

Great! Looking forward to developing my lower traps for flashing season

[@mathews3335]

OK ! First lower trap activation exercise i have found either here, OR from my PT, that actually does NOT also engage my upper traps and neck muscles ! Common issue with upper trap overactivation. This is a big deal because upper traps are so knotted up, i'm getting headaches. THANK YOU. I just subscribed. GOOD JOB !

[@ryanlopez4550]

This is nuts. So much simpler then the newspaper or wall slide exercises

[@cjespers]

Great video! Thanks for posting.

[@dawgblanky4818]

this is best video on lower trap good work man

[@RXP91]

Going to give this a try today, love the flashers analogy!

[@ahappyimago]

That’s a great lower trap exercise!

[@dancingcat87]

Thank you so much!

[@adirrozany234]

Thanks for the knowledge ! Say can i do this exercise every day?

[@michaelargentiero9999]

This exercise is good also for lower lats? Very interesting video!

[@aaronoyster9627]

Will the external rotation combined with that raise of the forearms incite that scapular tilt that should accompany the scapular retraction?

[@TheRetrospective]

nice, thanks!

[@TravelinArtBook]

Nice one doc! Yea quick thought, I have a tendency arch my lower back when pulling stuff, but I suppose activating the abdominals would be ideal? Plus I have a good bit of tight muscles that I'm working on calming down such as the front delt, pec minor, upper trap, coracobrachi muscle. I suppose working massage and stretch of these muscles at first would be ideal before starting this exercise?

[@Brad-xx7bu]

Pretend your a flasher 😂

[@mostafaabdullah7557]

Is this good for shoulder impingement with supraspinatus tear

[@hidingindanielsroom7268]

Thank you, Dr. Sam. What can I do if one of my shoulder blade is stiff but the other is not? Continuing this exercise will help release the stiff one or should I practice another for that?

[@physicaltherapyhandclinico9074]

Thank you for watching our video and for your question. Shoulder Blade stiffness could be due to a neck limitation or a shoulder limitation. Try a 2-3 sets of 10 of this exercise and see how your shoulder blade feels. If no different, the move on to the shoulder exercise. kzbin.info/www/bejne/j6vXaWyZg7l3o6M If that neck exercise doesn't help with your shoulder blade issue, then try 2-3 sets of this shoulder exercise. kzbin.info/www/bejne/oYTXhYeVadejpNk Keep me posted.

[@JayK108]

Posterior delts are being used more :/

[@ClearOutSamskaras]

"...and maintain good neck posture."

[@tamilselvamm5040]

This exercise fix for scapula winging

[@honestlygio7830]

instructions could be more thorough my muscles where hurting. I think somethings were missing.

[@PS987654321PS]

Idiot.

[@NinJa-tz1qw]

Nah, I only feel my mid delts

[@twistandshoutabout]

Get the shirt off!!

[@boxerboy602]

Smh this does absolutely nothing unless ur a 90 yr old man!! You need more resists

[@thestuff4321]

Then use a thicker band you fool

[@burtonsilver3767]

he must be 90 or he would have thought of it. Dr. Sam's exercise plus using a series of tougher bands is excellent.

[@luckypasta376]

Its for people with lower traps that practically are inactive. My lower traps don’t fuckin work because my upper are so dominant and tight I have to really focus.

[@thestuff4321]

@@luckypasta376 Same. Anything else you can recommend that has helped you to activate them? Y raises with a very light band and a small ROM are the only thing I can do right now

[@luckypasta376]

@@thestuff4321 mostly same for me. But everyone’s body can be different with some exercises. My hyper mobility makes some exercises awkward asf. You could try doing them on the floor doing a T shape and trying to focus on your only your scapulas. It can be really awkward at First, but eventually your lower traps will try to take over the movement more and then you can do weighted and not have horrifically tight traps like me