UB-BACK-X-TRAPS-LOWER TRAP ACTIVATION-[P]REHAB


LOWER TRAP ACTIVATION & STRENGTH – [P]REHAB 


  • MUSCLES INVOLVED → LOWER TRAPS, LATS, PEC MINOR, PEC MAJOR STERNOCOSTAL
  • WHEN DONE PROPERLY DEPRESSION ALSO OCCURS WITH CHINS & LAT PULLS

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SELECTIVE RECRUITMENT OF THE LOWER FIBERS OF THE TRAPEZIUS MUSCLE


AIM: determine the effectiveness of 5 isometric exercises at maximally activating the lower trapezius muscle
METHOD: Surface EMG data were recorded from the upper, middle, and lower fibers of the trapezius bilaterally while 18 healthy subjects performed 5 different exercises: Latissimus Pull-down, Prone Row, Prone V-Raise, Posterior Fly and Modified Prone Cobra.
RESULTS: Modified Prone Cobra, the Prone Row and the Latissimus Pull Down outperformed the other exercises in terms of maximizing lower trapezius activation while minimizing activation of the upper and middle fibers of trapezius.


 EMG amplitudes recorded from the upper (UT), middle (MT) and lower (LT) trapezius muscle fibers in males across all five exercises. LP = Latissimus Pull Down, PF = Posterior Fly, PR = Prone Row, PV = Prone V-Raise, and MC = Modified Prone Cobra. The bars represent the mean values, with error bars representing the 95% confidence intervals. For each muscle, exercises marked with ‘*’ are significantly different from exercises marked with ‘**’, and exercises marked with ‘**’ are significantly different from exercises marked with ‘***’.

Isolation values computed from EMG amplitudes recorded from the upper (UT), middle (MT) and lower (LT) trapezius muscle fibers in both males and females across all five exercises. LP = Latissimus Pull Down, PF = Posterior Fly, PR = Prone Row, PV = Prone V-Raise, and MC = Modified Prone Cobra. The bars represent the mean values, with error bars representing the 95% confidence intervals. For each muscle, exercises marked with ‘*’ are significantly different from exercises marked with ‘**’, exercises marked with ‘**’ are significantly different from exercises marked with ‘***’, and exercises marked with ‘***’ are significantly different from exercises marked with ‘****’.2

YOUTUBE VIDEOS


  1. LOWER TRAPS & POSTURE  – JEREMY ETHIER – 2020
  2. LOWER TRAPS ANATOMY & ACTIVATION EXERCISES . At home Exercises – TRAVIS TARRANT – PHYSIO – 2021
  3. 3 EXERCISES to ACTIVATE the LOWER TRAPS – TIM KEELEY – PHYSIO – 2020
  4. INCREASE LOW TRAP ACTIVATION – E3REHAB PHYSIO – 2020
  5. 1 DB TRAP 3 RAISE ON INCLINE BENCH – PRIORITY
  6. 2 DB TRAP 3 RAISE ON INCLINE BENCH – PRIORITY
  7. PRONE T’s WITH WEIGHT PLATES – PRIORITY
  8. PRONE Y’s WITH WEIGHT PLATES – PRIORITY









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