Fixing Low Trap Pain Without Full Overhead ROM

"What if I have pain here?"

this is usually low trap

to work this area you have to have FULL overhead ROM

people that don't have full ROM
- rounded upper back
- shoulder surgery or major injury
- "winged' scap
- all of the above

let's talk why and how to fix it pic.twitter.com/DICEcuhlNL

— Bengal THE Jungle’s Physio (@BowTied_Bengal) March 20, 2023

We will fix it first

trap raises

lots of variations, this is the simplest

1 arm so you can feel that muscle work

you'll want to be in more of a Y shape than an I shape

everyone is a special ❄️ so play around with arm position to make sure you FEEL that area pic.twitter.com/CrNSq7ZJd1

— Bengal THE Jungle’s Physio (@BowTied_Bengal) March 20, 2023

progression

use an incline bench or roman chair/back extension thingy

note - DON'T have to set the scap before move. the scaps will set on their own

if you don't feel it at the top, you DON'T have the motion

try more of a Y than an I pic.twitter.com/YWQtZJJzPD

— Bengal THE Jungle’s Physio (@BowTied_Bengal) March 20, 2023

fix #2 thoracic ROM

if you have a stiff posture, you CANT get into the correction position

here's exercises to address that https://t.co/R9nboPC4jh

— Bengal THE Jungle’s Physio (@BowTied_Bengal) March 20, 2023

"he's not talking about me, my Dunning Kruger know's no limits"

fine, if you say so

test yo'self before you wreck yo'self https://t.co/gHaztWxHa5

— Bengal THE Jungle’s Physio (@BowTied_Bengal) March 20, 2023

why does it happen?

shoulder injuries and a rounded upper back can limit OH motion

if you can't get there, you can't train it

the muscle wants blood flow and you are DENYING IT

play around with the angles to FEEL it those muscles work

— Bengal THE Jungle’s Physio (@BowTied_Bengal) March 20, 2023

we discuss this and other ways to manage your injuries with our newsletter

you probably had incomplete rehab

we show you how to complete ithttps://t.co/ItnWVbNvSM

— Bengal THE Jungle’s Physio (@BowTied_Bengal) March 20, 2023