JP Fitness Forums - View Single Post - How can I work my lower trap muscles without aggravating upper back muscles?

kinney1 · 06-28-2009, 02:56 PM

Hello,
I haven't posted on this site in some time. I use to post about shoulder injuries - but my shoulder has greatly improved without surgery!

Here is my basic situation - I have tight upper back muscles that I constanly stretch and work to improve. This is a chronic condition that has gotten worse over the last year. I have had numerous ART and Accupuncture sessions which provide relief for a few days. No long term relief. I have gone to PT, and I still follow the stretching suggestions. I have also used Inside Out stretching suggestions. My upper trap, levator scap, and rhomboids bother me whenever I perform any kind of row, pull, and even Y's and T's. When it is bad I can feel it running along my left shoulder blade all the way up into the base of my neck. I probably have weak lower traps and overused upper traps. I am constantly carrying my two boys around and I know that doesn't help - but such is life. I know (or I believe) I need to find a way to strengthen my lower trap muscles to get my back healthy.

I know this is a tough question, but is there any other exercies to activate/strengthen my lower trap muscles? Or should I just keep stretching/foam roll/tennis ball several times a day? i feel like the stretching just isn't getting it done, but I am obviously not sure.

Thanks and sorry about the long post!

06-28-2009, 02:56 PM	#1 (permalink)
kinney1 Senior Member Join Date: Jul 2004 Location: NJ Posts: 280	How can I work my lower trap muscles without aggravating upper back muscles? Hello, I haven't posted on this site in some time. I use to post about shoulder injuries - but my shoulder has greatly improved without surgery! Here is my basic situation - I have tight upper back muscles that I constanly stretch and work to improve. This is a chronic condition that has gotten worse over the last year. I have had numerous ART and Accupuncture sessions which provide relief for a few days. No long term relief. I have gone to PT, and I still follow the stretching suggestions. I have also used Inside Out stretching suggestions. My upper trap, levator scap, and rhomboids bother me whenever I perform any kind of row, pull, and even Y's and T's. When it is bad I can feel it running along my left shoulder blade all the way up into the base of my neck. I probably have weak lower traps and overused upper traps. I am constantly carrying my two boys around and I know that doesn't help - but such is life. I know (or I believe) I need to find a way to strengthen my lower trap muscles to get my back healthy. I know this is a tough question, but is there any other exercies to activate/strengthen my lower trap muscles? Or should I just keep stretching/foam roll/tennis ball several times a day? i feel like the stretching just isn't getting it done, but I am obviously not sure. Thanks and sorry about the long post!