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Correct Your Posture! - Lower Trap Exercise to Reduce Tension

Many of us have poor posture and tight shoulders. Poor posture can lead to things like neck pain, headaches, and back pain over time. We want to show you one easy exercise you can add to your routine to help combat poor posture!


Watch Dr. Rob walk you through this super simple exercise:

The lower traps or trapezius muscles are one of the most under used muscles we see in patients, but it is one of the most important for our posture!


The lower traps are what bring our shoulder blades back and down allowing us to stand up straight. Imagine your mom, dad, or grade school teacher is telling you to “Sit up straight!!”. Congratulations, you’ve just used your lower traps!


Over time when we no longer have someone to yell at us to sit up straight we tend to settle into a slouched posture, our pecs and upper traps get tight, our lower traps are neglected and it gets harder and harder to sit up straight.


To get your lower traps firing pull your shoulders down while really squeezing them back and together. Hold this for 15 seconds. If that was hard you should probably be doing that more often! It’s a simple exercise you can do at your desk, in your car, or watching TV.


To really strengthen your traps you should be doing the Low Row that Dr. Rob demonstrated in the video above.


You should get a theraband secured around a door handle or a cable at the gym at waist height. Start by locking your elbows and pulling your hands back down toward your body making sure to squeeze your shoulder blades together at the end.


These exercises are great to incorporate into your every day routine or to add into your warm-up at the gym. Just strengthening these muscles can help improve your posture and get your upper traps release some tension!


If you’re having trouble with this exercise come in and ask at your next appointment!


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