Lower Trapezius Muscle Strengthening Exercises & Stretches at Home

Lower Trapezius Muscle Strengthening Exercises & Stretches at Home . The lower trapezius muscle is in control of lowering and retracting the shoulder blades, and arching the upper back. Hence, it is important to keep the lower trapezius muscle in good condition.

Lower Trapezius Stretches and Exercises

Here are some of the exercises that can help improve the performance of the lower trapezius muscle:

• Bent over Lateral Raises- This can be done by leaning forward on the waist level and the hands on the bench for support. With the dumbbell in hand, slowly raise the right arm to the sides until it is parallel to the floor.
  
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  Do the same for the other arm.
• Bent over Row- Slowly bend over with the knees also bended with the back straight. Hold the bar with wide overhand grip. Bring the bar near the waist level and return the bar slowly. Repeat.
• Deadlifts- With feet apart, slowly squat down and hold the bar at both ends. Lift the bar by extending the hips and knees and pulling shoulders back. Return the bar down and repeat.
• Face Pulls- Using a crossover pulley, hold the handle using the overhand grip, then pull the handle towards the facing, making sure that the elbows are held high.
  
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  Squeeze the shoulder blades and held the chest high while pulling the rope or handle. Do repetitions.
• Shrugs- While standing and holding dumbbells on both hands, do a shrug movement by elevating the shoulders as high as possible. Repeat 12 times.
• Underhand Seated Rows (normal grip width)- Sit with the chest on pad. Bring back the lever until the elbows and shoulders are at the back. Return the level until the arms are fully stretched. Repeat.

Lower Trapezius Strengthening Exercises at Home

Not everybody has the time and luxury to go to the gym and exercise. For those who do not have the time to go to the gym, there are still some lower trapezius exercises that can be done at home. One just have to be creative and resourceful to use alternative equipments found at home. Here are a few of these exercises:

• Bent over Lateral Raises- This can be done at home, and instead of using dumbbells, water bottles can serve as weights. Water or sands or pebbles can add weight and be placed in the water bottles.
• Shrugs- This too, can be done at home. Again, water bottles can be used as weights if dumbbells are unavailable.