If you struggle with neck, back, or shoulder pain, the lower trapezius muscle might be the missing piece of the puzzle. This often-overlooked muscle plays a crucial role in stabilizing the shoulder blades and supporting proper posture.
Watch the video to learn why most traditional exercises don't target this muscle effectively. Plus, learn a lower trapezius strengthening exercise that can help relieve neck, shoulder, and back pain.
Almost there! Please complete this form and click the button below to gain instant access.
Fill Out The Form To Claim YOUR Copy Of “6 Easy Ways To Ease Neck Pain” (...It’s Currently FREE!)
The Forgotten Muscle: Why It's Important
The lower trapezius is a muscle that often goes unnoticed. However, it plays a vital role in relieving neck, back, and shoulder pain.
Located between and slightly below the shoulder blades, the lower trapezius helps pull the shoulder blades down and back. It also assists in upwardly rotating the shoulder blades when raising your arms.
However, due to poor posture or a sedentary lifestyle, this muscle can become weak and lengthened, contributing to pain and discomfort.
Why Most Gym Exercises Don’t Help
Many people who work out regularly at the gym focus on exercises that target the chest, biceps, and upper trapezius muscles.
While these exercises build strength, they can worsen the imbalance between the upper and lower trapezius, leading to further pain.
Even common back exercises like lat pulldowns and rows often target the latissimus dorsi and rhomboid more than the lower trapezius.
This means that even those who are diligent about doing back exercises may still be neglecting the lower trapezius.
The Traditional Strengthening Method
The classic method to strengthen the lower trapezius involves lying face down on a bed or the floor with your arms in a "Y" shape.
From this position, you pull your shoulder blades down and back. Then lift your arms slightly off the bed or floor.
While effective, this exercise has its drawbacks.
It can cause discomfort in the lower back due to the arched position. Furthermore, some people may find it challenging to lie face down, especially on the floor.
A Modified Lower Trapezius Strengthening Exercise
Fortunately, there is a modified version of this exercise that can be done in a seated position. This version makes it more accessible and comfortable, especially for those who have difficulty getting up from the floor.
To perform this exercise:
- Bend down, placing your chest on your thighs.
- Pull your shoulder blades down and back to engage the lower trapezius.
- Raise your arms upward in a "Y" shape, holding the position for 5-10 seconds.
- Lower your arms back down and repeat.
This seated version avoids the discomfort of lying face down. It also helps prevent the substitution of lower back muscles for the weaker lower trapezius.
Additionally, it allows for a greater range of motion, making it easier to perform and more likely to be incorporated into your daily routine.
Enhanced Strengthening Exercise Variation
For those with a rounded upper back (thoracic kyphosis) or lower back pain, there is an enhanced version of this exercise that also strengthens the thoracic extensors.
To perform this variation:
- Follow the steps for the modified exercise mentioned above.
- Once you reach the highest point with your arms, slightly lift your chest while keeping your abdominal muscles tight.
- Ensure that your rib cage stays in contact with your thighs to avoid extending through the lower back.
This slight chest lift engages the thoracic extensors, providing additional benefits, especially for those with postural issues or osteoporosis.
By incorporating this variation, you can improve your posture and relieve neck, back, and shoulder pain.
Conclusion
Strengthening the lower trapezius is crucial for relieving neck, back, and shoulder pain, particularly if you have a sedentary lifestyle or poor posture.
The modified seated exercise and its enhanced variation offer practical and effective ways to target this often-forgotten muscle without the need to lie down on the floor.
By regularly performing this exercise, you can improve your posture, reduce pain, and enhance your overall quality of life.
Need Help To Relieve Neck, Shoulder, or Back Pain?
While this lower trapezius strengthening exercise can help many types of neck, shoulder, and back pain, it doesn't help every type of pain.
Furthermore, with expert diagnosis along with hands-on treatment, you can often improve faster than doing exercise alone.
If you live in the St. Louis area and want to get the fastest possible relief from neck, shoulder, or back pain, we'd be happy to help you.
Just tap the button below to request an appointment with one of our specialist physical therapists.