How to Deactivate and Relax the Upper Traps? [Q&A]

How to turn off overactive upper traps? In today's video I'm answering a question from a Scap Control student, Lauren, who's asking for some techniques that are designed to target and turn off the upper traps.

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Question:

"Hey Eric! Good so far. One area I would LOVE tips in is really getting my upper traps to turn off. Even in exercises designed to target lower traps or elsewhere I really struggle to get the work out of my upper traps. The result is that I often feel fatigued from exercises because my traps are tense and I can’t release them - not because I’m targeting the right muscle. Even if I concentrate it’s hard to get them to turn off!

Let me know if any tips come to mind!"

- Lauren R.

This is a common problem that a lot of people have, because the upper traps are strong muscles that often try to take over the job and compensate for other muscles that are supposed to be working but aren't.

This usually happens with people who have done a lot of shurgs in the gym without working on depressing the scapula and it's also experienced by people who have bad posture because they're working at the computer too much.

Here's a quick technique you can try to build more awareness of the lower traps and the serratus anterior instead, which is going to help with shutting off the upper traps.

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