5 must-try trap exercises to improve posture and reduce back pain

Sitting or standing for long periods can lead to poor posture, which can lead to a lot of problems. Other factors such as working on a laptop that is not at your eye level, constantly staring at your phone, low-quality or poorly built mattresses, or improper chair construction can all harm your posture. Plus, poor posture can lead to neck, shoulder and lower back pain. One way to avoid this by including trap exercises in your fitness routine. These exercises assist in maintaining good posture by keeping the head back on top of the spine, shoulders in line with the ears, and the upper back from overly curving, which prevents the dreaded ‘dowager’s hump.’ Here are some of the best trap exercises for women to improve their posture.

What are trap exercises?

The term “traps” describes the ‘Trapezius’ muscle, which runs from the base of your neck to your shoulders and down to the middle of your back. It is a superficial muscle that accounts for a good portion of your upper back, so it is easier to see these muscles.

The need for trap exercises has grown due to an increase in desk jobs and a decrease in daily activity. It relieves shoulder pain and improves posture.

How do trap exercises promote good posture?

These exercises target the traps, upper back, and shoulder muscles, helping to improve posture and prevent slouching. Incorporate them into your regular workout routine to strengthen these muscles and maintain good posture over time, says fitness coach Yogesh Bhateja.

Best trap exercises that promote good posture

Here are some of the best trap exercises for women to improve their posture, as explained by the expert.

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1. Prone Y raises

How to do:

1. Lie face down on the floor with your arms extended overhead in a Y position, thumbs pointing upwards.
2. Lift your chest and arms off the ground while squeezing your shoulder blades together.
3. Hold the position for a moment at the top, then lower back down with control.
4. Aim for 3 sets of 12-15 repetitions (reps).

Also Read: Back workout: 10 exercises for a toned back and strong spine

2. Superman

How to do:

1. Lie face down with your arms extended overhead and legs straight.
2. Lift your arms, chest, and legs off the ground simultaneously, squeezing your lower back and upper back muscles.
3. Hold for a few seconds at the top, then lower back down.
4. Perform 3 sets of 10-12 reps.

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3. Wall angels

How to do:

1. Stand with your back against a wall and both feet about a foot away from each other.
2. Bend your elbows at 90 degrees with your palms facing forward and arms against the wall. Slowly slide your arms up the wall as high as you can while keeping your elbows and back in contact with the wall.
3. Then, slowly lower your arms.
4. Aim for 3 sets of 10-12 reps.

4. Resistance band pull-a parts

How to do:

1. Hold a resistance band in front of you with arms straight and hands shoulder-width apart.
2. Pull the band apart by bringing your hands towards your shoulders, and squeezing your shoulder blades together.
3. Slowly return to the starting position.
4. Focus on maintaining tension in the band throughout the movement.
5. Aim for 3 sets of 15-20 reps.

Also Read: Try these 5 simple exercises at home to fix your bad posture

5. Dumbbell shrugs

How to do:

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand by your sides.
2. Keeping your arms straight, lift your shoulders as high as possible towards your ears, then lower them.
3. Focus on squeezing your shoulder blades together at the top.
4. Aim for 3 sets of 12-15 reps.

So, what are you waiting for? Try these best trap exercises to keep neck and shoulder pains at bay and improve posture.