Many adults over 40 experience discomfort in their upper traps when performing rows, pressing movements, or reaching overhead. While the pain often feels like a shoulder problem, the real issue is frequently poor scapular control and movement mechanics.
Why Do My Upper Traps Hurt During Exercise?
The shoulder is designed to move as a team. The rotator cuff, lower trapezius, serratus anterior, and shoulder blade all work together to create efficient movement.
When one of these muscles is weak or not activating properly, the upper traps often compensate. Over time, this can lead to excessive tension, discomfort, and limited performance.
At Results Based Coaching in Richland, WA, we regularly see this pattern during movement assessments and coaching sessions.
Exercise #1: Lower Trap Activation
The lower trapezius helps stabilize the shoulder blade and maintain proper positioning during pulling and pressing movements.
Using a resistance band anchored at forehead height:
- Keep the arm straight.
- Pull the band toward the hip.
- Focus on keeping the shoulder down and back.
- Maintain good posture throughout the movement.
This exercise teaches the shoulder blade to move more efficiently and reduces excessive upper trap involvement.
Exercise #2: Serratus Punch
The serratus anterior is one of the most overlooked muscles in shoulder health.
To perform:
- Hold a dumbbell directly above the shoulder.
- Keep the elbow straight.
- Reach the arm toward the ceiling by moving the shoulder blade forward.
- Slowly return to the starting position.
This movement improves scapular stability and supports healthy overhead mechanics.
Exercise #3: Scapular Wall Slides
Wall slides help improve upward rotation and shoulder blade control.
To perform:
- Place elbows and wrists against a wall.
- Keep shoulders as flat as possible.
- Slowly slide the arms upward.
- Maintain contact with the wall throughout the movement.
If you feel the upper traps taking over, slow down and focus on control rather than range of motion.
Better Shoulder Mechanics Lead to Better Longevity
Healthy shoulders are essential for everyday activities such as lifting luggage, carrying grandchildren, reaching overhead, and maintaining an active lifestyle.
Improving scapular control isn't just about reducing pain—it's about preserving function, confidence, and independence as you age.
At Results Based Coaching, we use assessments and movement-based coaching to help adults move better, get stronger, and live without limits.
