Middle Trap raise 2 exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Middle Trap raise 2 )

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Name of exercise  AROM shld horiz abd bil prone (palm up)
Other names of exercise Middle Trap raise 2
Description of exercise Middle Trap raise is a strength training exercise that targets the middle fibers of the trapezius muscle. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing inwards. Keep your arms straight and raise them out to the sides until they are parallel to the ground. Squeeze your shoulder blades together at the top of the movement and then slowly lower the weights back to the starting position. This exercise helps to improve posture, shoulder stability, and overall upper body strength. It can be incorporated into a full-body workout or used as a standalone exercise to specifically target the middle traps.
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 with arms out from side, palms up as shown.
  • Keeping elbows straight, lift up arms slightly above shoulder level.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Rhomboid or Trapezius, Back, Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise 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
  • Increased shoulder stability
  • Stronger upper back muscles
  • Improved shoulder mobility
  • Reduced risk of shoulder injuries
  • Improved athletic performance
  • Better balance and coordination
  • Improved overall upper body strength
  • Increased muscle definition in the back
  • Improved breathing and lung capacity

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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 Middle 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 exacerbate the injury. It should also be avoided if you experience any pain or discomfort while performing the exercise, as this could be a sign of an underlying issue. Additionally, if you are new to exercising or have not properly warmed up, it is best to avoid this exercise as it requires a certain level of strength and stability in the shoulders. Lastly, if you are pregnant or have any medical conditions that may be affected by this exercise, it is best to consult with a doctor before attempting it.

    • 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 proper form and technique
  • Start with lighter weights and gradually increase as you get comfortable
  • Avoid jerky or sudden movements
  • Keep your shoulders relaxed and avoid shrugging
  • Avoid swinging your arms or using momentum
  • Engage your core muscles throughout the exercise
  • Keep your neck in a neutral position
  • Do not hold your breath, remember to breathe evenly
  • Stop immediately if you experience any pain or discomfort.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Bursitis
  • Frozen shoulder
  • Shoulder instability
  • Shoulder arthritis

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    Frequently asked questions

     

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