This blog post contains 7 different ways to perform lower trap exercises to improve your posture.

Lower Trapezius Exercises can help with good posture, scapula stability and reduce Upper Trapezius pain.

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Lower Trap Exercises

Important Points To Consider:

• Many of the exercises will require you to place your shoulder in the over head position. If you have difficulty with this, you will need to address this issue first. (See post: Can’t Lift Arm Over Head)
• When performing the exercises, think about the shoulder blade moving on the rib cage as you move your arm towards the end range position of the shoulder.
• Aim to FEEL the contraction in the Lower Trapezius muscle.
• Avoid common movement compensations such as shrugging and arching the lower back.
• Do not use heavy resistance as this will likely lead you to compensate with other muscles.

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1. Lower Trap Exercise (Supine)

Instructions:

• Lie down on your back.
• Keep your knees bent and both feet on the floor.
• Start with your arm by your side with thumb pointing upwards.
• Lift your arm over your head.
• Bring the thumb as close to the floor as possible.
• Avoid arching your lower back.
• Aim to feel a contraction in the lower trapezius muscle.
• Hold for 5 seconds.
• Perform 20 repetitions.

2. Leaning Against Wall

Instructions:

• Stand up with your back leaning against a wall.
• Point both thumbs up.
• Lift both arms over your head.
• Bring the thumbs as close to the wall as possible.
• Aim to feel a contraction in the lower trapezius muscle.
• Hold for 5 seconds.
• Perform 20 repetitions.

3. Lower Trap Strengthening (45 Degrees Lean)

Instructions:

• Lean your torso at approximately a 45 degrees angle.
• Place one hand on something for balance.
• Lift your other arm up with the thumb pointing upwards.
• Aim to feel a contraction in the lower trapezius muscle.
• Hold for 5 seconds.
• Perform 20 repetitions.
• Progression:
  • Hold onto light weights.

4. 4 Point Kneel

Instructions:

• Assume the 4 point kneel position.
• Lift your arm as high as possible with thumb pointing upwards.
• Aim to feel a contraction in the lower trapezius muscle.
• Hold for 5 seconds.
• Perform 20 repetitions.
• Progression:
  • Hold onto light weights.

5. Hands On Wall

Instructions:

• Stand underneath a door frame.
• Place both hands as high as you can on the wall.
• Have your thumbs pointing backwards.
• Lean slightly forwards.
• Lift your hands off the wall.
• Aim to feel a contraction in the lower trapezius muscle.
• Hold for 3-5 seconds.
• Perform 10-20 repetitions.

6. Overhead Resistance Band Pull

Instructions:

• Loop a resistance band on a stationary object at a level slightly higher than head level.
• Stand up right.
• Hold onto the end of the resistance band.
• Raise your arms above your head. Have your thumbs pointing behind you.
• Move away from the anchor point to create a firm amount of tension in the resistance band.
• Keep your arms completely straight throughout this exercise.
• Pull the resistance band backwards.
• Aim to feel a contraction in the lower trapezius muscle.
• Hold for 3-5 seconds.
• Perform 20 repetitions.
• Progression:
  • Increase the resistance on the band.

7. Prone Lower Trap Activation

Instructions:

• Lie facing downwards on the floor.
• Place the arm in front of you.
• Have thumb pointing upwards.
• Lift the arm upwards.
• Aim to feel a contraction in the lower trapezius muscle.
• Hold for 3-5 seconds.
• Perform 10-20 repetitions.
• Progression:
  • Hold onto light weights.

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Read This:

Although the exercises mentioned on this blog post activate the lower trapezius with the arm in the overhead position, you will also need to learn to engage the lower trapezius when the arms are in different positions.

Try activating the lower trap in the following positions:

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How To Activate The Lower Trap To Improve Posture

The Lower Trapezius is a muscle that is important for maintaining the ideal position of the shoulders.

This muscle is specifically involved with Scapular:

Follow the 4 steps below to engage the lower trapezius to improve posture.

1. Upward Rotation

Lift your arms out towards the sides.

Reach and stretch out your hands as far to opposite sides as possible.

2. Retraction

Slightly bring your arms backwards.

Make sure that you can feel a gentle contraction between your shoulder blades

3. Posterior Tilt

Turn your palms towards the back as far as you can so that your thumbs are pointing towards the back/floor.

4. FEEL The Contraction

It is important that you familiarize yourself with what it FEELS like to engage the lower trap region.

This is the muscular contraction that you will need to replicate when fixing your posture.

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Conclusion

Lower Trapezius Exercises can help with posture, scapula stability and optimal shoulder mechanics.

It is important that you can feel the contraction of the lower trap muscle as you perform the exercises.

You don’t need to perform all of the exercises. The best exercise will be the one you can feel the most contraction in the lower trapezius.

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Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.