Most people think of their "traps" as the meaty muscles next to their neck that they shrug during a workout. Those are the . However, the trapezius is actually a giant, diamond-shaped muscle that extends all the way down to the middle of your back.
Without the low traps to anchor them, your shoulders roll forward. lowwwtrap
The is the bottom portion of that diamond. Its job is to pull your shoulder blades down and back (scapular depression and posterior tilt). The Imbalance: The "Upper Trap Dominance" Most people think of their "traps" as the
In our modern, "hunched-over-a-laptop" world, our lower traps often become weak and overstretched. Because they aren’t doing their job of holding the shoulder blades down, the upper traps have to pull double duty to stabilize your shoulders. This leads to: Without the low traps to anchor them, your
Lying face down (or on an incline bench), extend your arms out at a 45-degree angle to form a "Y" shape. With your thumbs pointing up, lift your arms toward the ceiling by squeezing your shoulder blades down and together. Pro tip: Keep your shoulders away from your ears to ensure the upper traps don't take over.
But here’s the plot twist: your upper traps aren’t the villain—they’re a overworked employee covering for a "no-show" coworker. That coworker is your (or "low trap"), and it’s the secret key to unlocking better posture and pain-free shoulders. What is the "Low Trap"?
You can't just "shrug" your way to a stronger lower back. You have to be specific. Here are the three most effective ways to target them: