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!

UConnJulie · 06-29-2009, 07:42 AM

Foam rolling (lax ball or theracane would probably get the area better -- and get the Trigger Point Therapy Workbook if you don't have it).
Stretching.
Things like prone I, Y, T

And the most important part ... conscious avoidance of substituting your upper traps.
If you have not seen a PT for this, perhaps it is time. They can help you with muscle firing patterns.

kinney1 · 06-29-2009, 12:58 PM

Thanks Julie.

When I try Y's on a Physioball it bothers my upper trap area. It seems to tighten it right up. If I lie down (prone) is that a easier way of attempting them?

I'll try a lax ball too. I can feel bumps (scar tissue?) as i go over it.

Thanks for the help!

Mon · 07-02-2009, 10:29 PM

http://nicktumminello.com/2009/07/th...rcise-circuit/ on how to properly perform these. He saids Think about bringing your shoulder blades together (not up like a shrug). First use bodyweight to get the form down, then progress to a light weight. I also have tight upper trapz that are overactive (and levator scapulae), so I am working on the exact same thing you are.

Good trainers to learn from is Nick Tumminello, Mike Robertson, Eric Cressey, and Bill Hartman. I know there are other good ones out, but those guys are the ones I follow in newsletters and blogs and rely on and know about and trust. I am not allowed to give advice from my personal experience because I am not a PT or CSCS, but I can only say what those 4 guys have said regarding different things with links on where I got the information from.

Theres also another thread about this topic, but its in the training forum. Upper trapezius deactivation if you want to check that out. theres some good advice in there.