Some lower trapezius isometric holds as an activation drill would help them develop a mind-muscle connection for their lower traps. It’s very likely they are underactive and lengthened with over active traps. Excessive trap stretching is also in order! Also, make sure the client is doing their latissimus training correctly. 90% of the time they don’t maintain the healthy arch in their back during lat pull downs, which helps to recruit the lower traps. An improperly developed back will completely halt their functional strength in pressing movements as well.
Before any pulling exercise they should pull the shoulders back and down. Each rep should be done with this thought in mind. Chest up, shoulders down and back, core tight, navel into spine… Bodyweight exercises, such as pull-ups, assisted pull-ups, or body pulls / trx rows are great for this.
Weak lats and rhomboids lead to overcompensation with biceps and traps.
I came to this site because no therapist has been able to help me. What I miss here is
A: instable SI joint. My posture ( I was like a cork screw: kyphosis and scoliosis) changed when I started to wear an SI belt. Now standing straight costs no effort. It is like a reflex ripples from my SI joint along my spine and I just have to stand straight!
Shoulders down etc. were exercises that cost me so much effort. Like a fat person tucking in his belly to appear thin… it works for a few seconds or minutes only and wore me out. The ecxercises ultimately overburdened my muscles even more.
Now I’m facing a different problem… through the years I’ve created the habit of initiating movements of my hands at my shoulder. Now my right trap, just above the shoulderblade at the back of my shoulderblade hurts (and causes headaches) even when I use my hands (like typing this message) Which exercises will train me to not use the trap when using my hands while my arm should be able to hang loose?