✨UPPER TRAP PAIN✨
This is for those ADVANCED folk 💪 out there who want to master pull-ups, handstands, ring work, etc., but work those desk jobs and end up with super over-active upper traps when performing these advanced exercises!
Now, we determined yesterday that the upper trapezius muscle is still a relevant and important muscle. BUT, we don't want it being the boss 💁 and over powering the important guys, like the middle and lower fibers of the trapezius.
MASTER THE EXERCISES I SHOWED YESTERDAY FIRST! I'll show some more fun ones that EVERYONE should add into their weeks later on this week!
Hanging is so essential to mastering your shoulder health! To truly start to balance out the muscles all around your shoulder and scapula ⚖️ I highly suggest adding these babies into your bar routines! .
🎥 Scapula Elevation & Depression: think of shrugging your shoulders 🤷♀️ and then pulling them away from the ears as much as possible! This is harder than you think. If the lats and lower traps are weaker, your arms start to bend to compensate for any limited motion.
🎥 Scapular Circles: think of drawing as large of a circle as possible with those wings 👼 This may take time, and mine are far from perfect, but play with finding as large as a movement as possible. This really helps to tease out those muscular imbalances along the back. .
🎥 Single Arm Hangs: game changer!! The goal is to keep the shoulder blade down and engaged for as long as possible with the hang. It is very difficult!! Use a mobility band for support when first learning and practicing!
Try these out my little beasts and let's work at balancing out those scapular muscles to say farewell to that annoying upper trap irritation and pain once and for all! 👊✌️