Activating Lower Traps

the lawman

So I'm working on activating my lower traps as my upper traps have been doing all the work leaving the 'asleep' lower traps weak. When I would try to work these muscles they would cause severe pain in between the blades.

I've been doing a programme for two weeks now and the physio is excellent to be honest. I have been told that I should be out of the 'pain' woods within 8 weeks.

I was inspired to start this thread because I had a pretty bad spasm today in work! Frustrated to say the least. It seems that the upper trap de-activation is as important as the lower trap activation.

Anyone been here and done it and know how long it took them or even wanna ease my woes with tales of happy endings?

Doctor_Socks

I'd be interested in this aswell, my physio mentioned that my lower portion of my traps is weak. Mainly from bad posture, it's a lot better now then what it was a few months back because i've adjusted my work environment so that I sit straighter and my monitors are at eye level.

One thing i've found that leaves them shattered (in a good way!) is front squats. Hopefully i'm not making them worse but I found that to keep my back upright I needed to activate my traps a lot more to stop myself leaning forward and dropping the weight.

Barry.Oglesby

Keep hammering away at the rehab. Keep doing the boring stuff. If you've been suffering from consistent pain then remember that success is when it becomes less regular, then irregular, then rare, and hopefully eradicated altogether.

It just takes time and fixing bad movement patterns is the long haul if ever there was one. From the sounds of it what you're doing is working so stick to your guns.

the lawman

Barry.Oglesby wrote: »

Keep hammering away at the rehab. Keep doing the boring stuff. If you've been suffering from consistent pain then remember that success is when it becomes less regular, then irregular, then rare, and hopefully eradicated altogether.

It just takes time and fixing bad movement patterns is the long haul if ever there was one. From the sounds of it what you're doing is working so stick to your guns.

Thanks Barry. Good to hear stuff like that.

maknak

Maybe try to change workout plan - order. Can you write what exercises u're at? My way to kill stagnation is change/mix exercises and sets and reps. Found also that weight is not always a growth factor. Sometimes try to do 15-20 reps water that 8 with heavy weight. .....and like the Barry.Oglesby said - results are mostly at the beginning of journey. Keep it cool.

the lawman

maknak wrote: »

Maybe try to change workout plan - order. Can you write what exercises u're at? My way to kill stagnation is change/mix exercises and sets and reps. Found also that weight is not always a growth factor. Sometimes try to do 15-20 reps water that 8 with heavy weight. .....and like the Barry.Oglesby said - results are mostly at the beginning of journey. Keep it cool.

Here's my running order and I do 3 repeats of below:

Warm up
Prone Cobra - 30 secs
Oblique Press-ups 12 each side
Roll back - 3 times
Spinal twist with legs crossed - 5 times each side
Shoulder band at feet pull - 15 each side
Medicine ball 9kg lunges - 4 each side without twist. 8 each side with twist

maknak

Did you have any spinal damage? As from the list you're doing only body weight exercises, something like fitness or stretch which are recommended for older (as stretching workout) or people with spinal problems (the same stretching) or as recovery (after surgery or accident). Can you use any weights (even low)? body weight is good to some level but when you reach it , impact factor must be significant for better activation. If no, you can try mix order and speed up tempo of this routine.

the lawman

maknak wrote: »

Did you have any spinal damage? As from the list you're doing only body weight exercises, something like fitness or stretch which are recommended for older (as stretching workout) or people with spinal problems (the same stretching) or as recovery (after surgery or accident). Can you use any weights (even low)? body weight is good to some level but when you reach it , impact factor must be significant for better activation. If no, you can try mix order and speed up tempo of this routine.

The only damage I had was lower trap muscle weakness which was/is causing some pain centrally. I guess I'm only starting off so the exercises are based on the above factors. If I need more intensive exercises then I'm sure my physio will push it on.

Is the 9kilo medicine ball lunges not weight training coz it's certainly gets the body warmed up.

Barry.Oglesby

Your condition is improving, and you're seeing a physio who you say is excellent.

I'm not sure why you're asking internet strangers for advice to be honest.

the lawman

Barry.Oglesby wrote: »

Your condition is improving, and you're seeing a physio who you say is excellent.

I'm not sure why you're asking internet strangers for advice to be honest.

I have bad days and good days and I can't be ringing my physio every day!

Sometimes its good to chat with like-minded people who have been through it already. They might have little tips that my physio just doesn't know.

Knowledge is power and I'm very focused on getting fixed so any help no matter how small is a positive.

maknak

unclewilson wrote: »

Sometimes try to do 15-20 reps water that 8 with heavy weight. .....and like the Barry.Oglesby said - results are mostly at the beginning of journey. Keep it cool.

Those were my words......:)

METS 1B

the lawman wrote: »

So I'm working on activating my lower traps as my upper traps have been doing all the work leaving the 'asleep' lower traps weak. When I would try to work these muscles they would cause severe pain in between the blades.

What I did for this was I started doing behind the back barbell shrugs with strict form (and a lighter weight than barbell shrugs) and following this exercise (or supersetting) I'd use a slightly inclined bench and do dumbbell rows (both sides at the same time) making sure I got a good pinch at the top of the motion. I found this helped (a lot!), it pulled my shoulders back slightly and also made my back feel a lot more balanced.

the lawman

maknak wrote: »

Those were my words......:)

I know. Have a look at his other post. He's just copied from another poster on the same page too.

I reckon the mods need to look at this guy!

Scuba Ste

the lawman wrote: »

So I'm working on activating my lower traps as my upper traps have been doing all the work leaving the 'asleep' lower traps weak. When I would try to work these muscles they would cause severe pain in between the blades.

I've been doing a programme for two weeks now and the physio is excellent to be honest. I have been told that I should be out of the 'pain' woods within 8 weeks.

I was inspired to start this thread because I had a pretty bad spasm today in work! Frustrated to say the least. It seems that the upper trap de-activation is as important as the lower trap activation.

Anyone been here and done it and know how long it took them or even wanna ease my woes with tales of happy endings?

I had a similar problem for a while, the guts of a year really, over active upper traps, weak inactive lower traps. The rehab takes time, it's tedious and for a good while you might not notice the progress but I'd just keep at what your physio told you to do especially if your finding it's working.

One thing I'd say is that when your ready and feel your shoulders are functioning properly I'd focus a good bit of training on pulling movements, pull up and row variations. Getting stronger in the upper back and maintaining the rehab I find makes a big difference to myself.

There's not a lot of good advice in this thread tbh, stick to the professional advice your physio gave you.

Hanley

Scuba Ste wrote: »

I had a similar problem for a while, the guts of a year really, over active upper traps, weak inactive lower traps. The rehab takes time, it's tedious and for a good while you might not notice the progress but I'd just keep at what your physio told you to do especially if your finding it's working.

One thing I'd say is that when your ready and feel your shoulders are functioning properly I'd focus a good bit of training on pulling movements, pull up and row variations. Getting stronger in the upper back and maintaining the rehab I find makes a big difference to myself.

There's not a lot of good advice in this thread tbh, stick to the professional advice your physio gave you.

Yeah agree. I know people are talking about ways to strengthen your upper back, but if the small postural movements aren't working properly in the first place then you're only adding strength on top of dysfunction.

maknak

My traps plan: barbell Clean Shrug / Smith Shrug Front wide grip4x /12/12/12/12 barbell Clean Shrug / Smith Shrug Rear wide grip 4x 12/12/12/12 Stand dumbbell shrugs 3x 12/12/12 The best shrugs for traps are rear/back shrugs as the whole trap muscle is working , from the very low trough middle and some of its top parts. Before you start ask your instructor as improper technique can cause pain at lower back. IMO. The best exercise for the whole back is deadlift - no need to use some extra heavy weight. For recovery use only Barbell without weights.

Hanley

maknak wrote: »

My traps plan: barbell Clean Shrug / Smith Shrug Front wide grip4x /12/12/12/12 barbell Clean Shrug / Smith Shrug Rear wide grip 4x 12/12/12/12 Stand dumbbell shrugs 3x 12/12/12 The best shrugs for traps are rear/back shrugs as the whole trap muscle is working , from the very low trough middle and some of its top parts. Before you start ask your instructor as improper technique can cause pain at lower back. IMO. The best exercise for the whole back is deadlift - no need to use some extra heavy weight. For recovery use only Barbell without weights.

That won't help someone with scapular stabilisation issues.

Shrugs/DLs etc etc are great. But they're not the tool for the job here.

maknak

Hanley wrote: »

That won't help someone with scapular stabilisation issues.

Shrugs/DLs etc etc are great. But they're not the tool for the job here.

If he is able to do exercises with medical ball and they become easier, wht not to try exercises with weights. I don't mean that she will do traps with 80-120KG bar but he can try with no weights - just a bar- or with 4-5kg dumbbells. There are many studies which proves that recovery exercises with some weights are giving great effects. If he is ok now and need more impact why not to involve BB exercises. My plan is typical BB with some weight but technique can be used without weight. If he can't or that he feels pain then I do agree he shouldn't do it but he didn't mention about it and he didn't tried. The only thing I know from his posts is that he is looking for something else ("more meat" )

the lawman

maknak wrote: »

If he is able to do exercises with medical ball and they become easier, wht not to try exercises with weights. I don't mean that she will do traps with 80-120KG bar but he can try with no weights - just a bar- or with 4-5kg dumbbells. There are many studies which proves that recovery exercises with some weights are giving great effects. If he is ok now and need more impact why not to involve BB exercises. My plan is typical BB with some weight but technique can be used without weight. If he can't or that he feels pain then I do agree he shouldn't do it but he didn't mention about it and he didn't tried. The only thing I know from his posts is that he is looking for something else ("more meat" )

Thanks for post maknak.

I'm not really doing much weights at all but maybe my physio will look at that soon enough! Things going good at the moment and my blades are beginning to pull themselves down on their own!

My main aim from all of this is to be able to play golf and not have pains the day or two after.

I have to repeat that I'm very happy with the programme the physio has put me on and I started this thread to talk with people who have been where I am right now.

Hanley

maknak wrote: »

If he is able to do exercises with medical ball and they become easier, wht not to try exercises with weights. I don't mean that she will do traps with 80-120KG bar but he can try with no weights - just a bar- or with 4-5kg dumbbells. There are many studies which proves that recovery exercises with some weights are giving great effects. If he is ok now and need more impact why not to involve BB exercises. My plan is typical BB with some weight but technique can be used without weight. If he can't or that he feels pain then I do agree he shouldn't do it but he didn't mention about it and he didn't tried. The only thing I know from his posts is that he is looking for something else ("more meat" )

I just think shrugs for someone with upper trap dominance is a terrible idea done you're reinforcing the problem.

I agree that weighted exercised can be useful, but restorative ones are far more important if a problem exists. And from there you need to pick and chose exercisees that will limit the chance of a probl reoccurring/contribute to improvement. Id suggest things like inverted rows, face pulls and YTWs etc are a better choice as you can focus on doing them correctly rather than working big compound moves and hoping everything acts as it should.

Once you're sure of that, THEN it's probably time to introduce the bigger exercises

maknak

Agree with Hanley - If The Lawman workout bring results there is nothing to change. Everybody has bad days.- Finally Consensus http://b-static.net/vbulletin/images/smilies/tongue.gif You are doing great job The Lawman. Personally I'm glad to see that someone fights with adversity. It is better to go on some workout rather then drawn sorrows in glass.

calfmuscle

I would agree with everyone who said stick to the rehab your physio has given you.

As for your discomfort I had a similar problem and found lying on the ground with a foam roller or just a rolled up towel across the base of my shoulder blades really soothing.

maknak

calfmuscle wrote: »

As for your discomfort I had a similar problem and found lying on the ground with a foam roller or just a rolled up towel across the base of my shoulder blades really soothing.

That is right.Fitness and any areo training helps with recovery as they stretch muscles. Not many people knows that muscle power (strenght/endurance/flexibility) comes (almost in half) from stretching so all areo and fitness related routines. By saying fitness i don't mean 40-60min workout - just to stretch from time to time the old bones.

the lawman

maknak wrote: »

Agree with Hanley - If The Lawman workout bring results there is nothing to change. Everybody has bad days.- Finally Consensus http://b-static.net/vbulletin/images/smilies/tongue.gif You are doing great job The Lawman. Personally I'm glad to see that someone fights with adversity. It is better to go on some workout rather then drawn sorrows in glass.

Thanks maknak. All I care about really is getting strong and fit for my future.

the lawman

Just to keep the thread updated for all future searches for guys like me:

Have moved onto weights for some of the exercises the last week and things seemed to have moved up a level. The pinching pain is becoming less frequent and my shoulders seem to be easier to 'pull down' during day to day activities (walking, typing, driving etc).

The acid test for me is to play a few rounds of golf over the course of two days and see where I am.

As I said I'll keep this thread updated for the trap sufferers of the future.