How to Activate Middle and Lower Trapezius
As discussed in the previous article, middle and lower trapezius play an important stabilizing role by providing the leverage needed for serratus anterior to work more effectively. A common approach to engage these muscles is to do rowing exercises of all different varieties – bands, dumbbells, cables, barbell. While these exercises do engage middle and lower trapezius, they are not optimal for waking these muscles up. When you row, the movement is driven by latissimus dorsi. This is a problem for those who cannot properly recruit middle and lower trapezius, as the lats will completely take over and make it more difficult to properly engage the muscles we want. In this situation, it is important to take a step back and focus on isolated scapular retraction and build up from there.
- insert photo of trapezius
Prone scapular retraction
A simple, yet effective way to recruit middle and lower trapezius is with the prone scapular retraction exercise. In this position, it is very easy to isolate a pure scapular retraction movement and get our target muscles waking up. It is best to have your head supported when lying on your stomach. This will help to decrease the amount of upper trapezius activation that occurs. Again, as this is an isometric exercise, the degree of effort you put into is directly proportionate to the amount of muscle recruitment you will get. Once you get used to how to isolate the movement, focus on squeezing as hard as you can!
-embed video for prone scapular retraction
- Lie on your stomach with rolled towel under forehead, hands beside your hips
- Squeeze your shoulder blades directly towards each other, being careful not to shrug up towards your ears or yank your shoulders downwards (towards your feet)
- Once you get a good “feel” for middle and lower trapezius, lift your arms up from the ground slightly and hold 5 seconds
- Return to the starting position and repeat
Prone T’s
Once you have mastered prone scapular retraction, you can progress things by moving your hands further from your sides. This puts more and more demand on your middle and lower trapezius.
-embed video for prone T’s
- Lie on your stomach with rolled towel under forehead, arms out 90 degrees from your sides
- Squeeze your shoulder blades directly towards each other, being careful not to shrug up towards your ears or pull your shoulders downwards (towards your feet)
- Once you have engaged middle and lower traps, lift your hands up slightly from the floor and hold 5 seconds
- Return to the starting position and repeat
Prone Y’s
-embed video for prone Y’s
- Lie on your stomach with rolled towel under forehead, arms out ~135 degrees from your sides (45 degrees above 90)
- Squeeze your shoulder blades directly towards each other, being careful not to shrug up towards your ears or pull your shoulders downwards (towards your feet)
- Once you have engaged middle and lower traps, lift your hands up slightly from the floor and hold 5 seconds
- Return to the starting position and repeat
Prone Swimmers
Once you have mastered each of the above 3 exercises, you can combine them into a more dynamic movement, teaching these muscles how to engage properly as your shoulder is moving
– embed video for prone swimmers
- Lie on your stomach with rolled towel under forehead, arms by your sides
- Squeeze your shoulder blades together, being careful not to shrug up towards your ears or pull your shoulders down (towards your feet)
- Lift your hands slightly off the ground and slowly move them away from your sides and up overhead.
- Reverse this movement to the starting position and repeat
Programming Middle/Lower Trapezius activation
Sets: 3
Repetitions: 10-15
Hold: 5 seconds per repetition (no holds are required for prone swimmers)
Rest Interval: 30-90 seconds between sets
Frequency: minimum 3 times per week (ok to do daily)
If you are doing this exercise along with your usual gym routine, save it for the end of the workout. These muscles are important stabilizers, so if you pre-fatigue them before you do your other lifts, you may comprise your ability to properly stabilize your shoulder. You could however, do one set of 10-15 as a warm-up.
-insert link to how to treat rotator cuff part 3