Lower trap raise 2 exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Lower trap raise 2 )

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Name of exercise  AROM shld flx bil prone thumb up
Other names of exercise Lower trap raise 2
Description of exercise The Lower Trap raise exercise is a strength training exercise that targets the lower trapezius muscle, located in the upper back. To perform this exercise, you will need a pair of dumbbells and a flat bench. Start by lying face down on the bench with your arms hanging down towards the floor, holding the dumbbells in each hand. Engage your core and squeeze your shoulder blades together as you lift the dumbbells out to the sides, keeping your arms straight. Hold for a second at the top and then slowly lower the dumbbells back to the starting position. This exercise helps to improve posture and strengthen the muscles in the upper back.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on stomach.
  • Extended arms overhead at 45 degrees, thumbs up.
  • Lift arms upward slightly above head.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Rhomboid or Trapezius, Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Flextion, Horizontal Abduction
    Type of Action Retraction, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved posture
  • Reduced risk of shoulder injuries
  • Increased shoulder stability
  • Improved scapular strength
  • Better shoulder blade control
  • Enhanced upper body strength
  • Improved shoulder mobility
  • Increased range of motion
  • Improved athletic performance
  • Reduced neck and upper back pain

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Lower Trap raise exercise should be avoided if you have any pre-existing shoulder or neck injuries, as it can put strain on these areas and worsen the condition. Additionally, if you experience any pain or discomfort while performing the exercise, it is important to stop and seek medical advice. It is also recommended to avoid this exercise if you have any recent surgery or inflammation in the shoulder or neck area. Pregnant women and individuals with osteoporosis should also avoid this exercise as it can put excess strain on the spine. It is always important to consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying medical conditions.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use a light weight to start and gradually increase as needed
  • Keep your shoulders relaxed and avoid shrugging
  • Engage your core muscles to maintain stability
  • Keep your neck in a neutral position
  • Do not arch your back or lean forward
  • Avoid swinging the weight or using momentum
  • Control the movement and avoid jerky motions
  • Do not hold your breath, remember to breathe steadily
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Rotator cuff injury
  • Shoulder impingement
  • Scapular winging
  • Kyphosis

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    Frequently asked questions

     

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