Your upper traps are probably too tight, pulling your shoulders forward. Try these three no-equipment moves: fingertip slides on the floor, prone thumb lifts with scapular retraction, and weighted I-holds for at least five seconds. They'll lower your shoulders and ease neck tension.
If you're like most people, you're very upper trap dominant. Those things take over, pull the shoulder forward and down, and you don't even know what a lower trap is or how to use it. Today I'm going to show you 3 lower trap movements you could do at home to balance your shit out. The first one is a little lower trap activator. You can put your fingertips on the ground, slide your hands out back and forth 5 times to 10 times, and flex those muscles beneath your shoulder blades. Those are your lower traps. And as you're doing this, if you feel your elbows flare out or you just don't have the range of motion, that's usually from tight lats. So fix that first, then come back to it. The next one we're going to do is lay face down, head into the ground, and lift our thumbs up. As you do this, your first movement should be to push your shoulder blades back towards your hips. Head down, thumbs up. The last move we're gonna do is some weighted I's. We're gonna grab the dumbbells with our hands and lift up and flex our lower traps. You want to do as many holds as you possibly can, just like so. Make sure you're holding for at least 5 seconds. To create stability. Now you can safely lower those shoulders, correct your posture, and get rid of all the tension around your neck. You're welcome.
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