Hi there
just came back from a shoulder course today ..the instructor gave us a
variety of way of facilitating mid and lwr traps
here are some ideas...
-lying prone, arm abducted to approx 100 degrees( to relax the dominant
upper traps, may need tactile cues to get them to relax), unilat arm
lifts in ext. rot. (open chain), if unilat pathology..( reach, roll and
lift !)
-Standing facing a wall, with both arm abducted (100 degrees) and ext.
rotated touching the surface, sliding arms up and down the wall in an
almost circular motion ( closed chain)
-sitting slumped forward, arm ext. rot and abd. holding dumbell, raise
arms(rhomboids and mid traps). progress by abducting arm higher ( hands
up or I'll shoot position)
Also can do this in prone over plinth
Other scapular exs...for more developed individuals !
-one handed wall push ups, floor push ups
-sitting at edge of plinth, push ups with upper extremities(advanced),
lifting butt off plinth
-long sit in front of wall, pull theraband( attached to wall) back with
elbows at 90 degrees keeping body still
Hope these are of some help !
mags
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