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

( Middle Trap raise )

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Name of exercise  AROM shld horiz abd bil prone (palm down)
Other names of exercise Middle Trap raise
Description of exercise Middle Trap raise 2 is an isolation exercise that targets the middle fibers of the trapezius muscle. It is a variation of the traditional trap raise exercise and is typically performed using dumbbells or resistance bands. To perform this exercise, one must stand with feet shoulder-width apart, holding a weight in each hand with palms facing inwards. Keeping the arms straight, the weight is raised to shoulder level, with a slight bend at the elbows. The shoulder blades are squeezed together at the top of the movement, and then the weights are slowly lowered back to the starting position. This exercise helps to improve posture, strengthen the upper back, and prevent shoulder injuries.
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 sides, palms down as shown.
  • Squeeze shoulder blades together.
  • Keeping elbows straight, lift up arms slightly above shoulder level.
  • Relax and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Rhomboid or Trapezius
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Medium
    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
  • Stronger upper back muscles
  • Reduced risk of neck and shoulder pain
  • Improved shoulder stability
  • Increased shoulder mobility
  • Better performance in sports and daily activities
  • Improved breathing and lung capacity
  • Reduced risk of upper back injuries
  • Improved overall upper body strength
  • Improved aesthetics of the upper back and shoulders

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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

  • Middle Trap raise 2 is an exercise that specifically targets the middle trapezius muscle, which is responsible for shoulder stabilization and proper posture. It involves lying face down on a bench or stability ball and lifting both arms up and out to the sides in a “T” position.While this exercise can be beneficial for strengthening the middle traps, there are certain situations where it should be avoided:Shoulder injuries: If you have a current or past shoulder injury, it’s best to avoid this exercise as it can put strain on the shoulder joint and potentially worsen the injury.
  • Neck pain: This exercise involves lifting the head and arms off the ground, which can put strain on the neck. If you experience neck pain or discomfort, it’s best to avoid this exercise.
  • Poor form: If you are unable to maintain proper form throughout the exercise, it’s best to avoid it. Improper form can lead to muscle imbalances and potential injuries.
  • Weak core: This exercise requires a strong core to stabilize the body. If you have a weak core, it’s best to avoid this exercise until you have built up enough strength.
  • Overtraining: If you are already experiencing muscle fatigue or soreness in the middle trap area, it’s best to avoid this exercise until you have fully recovered. Overtraining can lead to injury and hinder progress.In summary, it’s important to listen to your body and avoid this exercise if you have any injuries or limitations. It’s always best to consult with a certified trainer or healthcare professional before incorporating any new exercises into your routine.

    • Precautions

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

  • Use proper form and technique
  • Start with light weights and gradually increase
  • Keep shoulders relaxed and away from ears
  • Engage core muscles for stability
  • Avoid jerky movements
  • Do not lift weights too high
  • Keep a neutral spine
  • Breathe properly throughout the exercise
  • Do not lock elbows at the top of the movement
  • Use a mirror to check posture and alignment

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injury
  • Shoulder instability
  • Shoulder bursitis

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    Frequently asked questions

     

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