Upper/lower trap strength ratio?

[steveo26486]

As the title says
I had an chronic pain in my traps because of a strength imbalance in my upper/lower traps. Since I started training the lower traps its getting better slowly thou
Im also doing the kelso shrug aswell to help improve my posture.
I know that the traps are responsible elevation, retraction and depression of the blades but can anyone tell me what the strength ratio should be for upper/lower traps please?
Or if its even matters
It took nearly a year to find a PT that new it was posture related!
tks

 

[stevesmi]

there is no exact ratio that can be measured anyway so don't over think it

these types of imbalances are very common.. the big imbalances are guys with strong chests and weak backs and the obvious big upper body and chicken legs

 

[muskate]

I think your problem is more then just muscular. I think your spine might also be out of place. I would book an appointment with a chiropractor and get x-rays done.

It's almost impossible to isolate your upper/lower traps. In other words, pretty much every exercise that trains traps trains BOTH the upper and lower traps.

Take narrow grip seated rows for example. It's known as a rhomboid and lower trap exercise but it also trains your biceps and upper traps.

Usually when someone has a major muscular imbalance, it's due to a posture issue from a spine imbalance.

 

[SteveMobsterG]

I agree with Muskate and Steve.
1) I'm not sure how it'd be measured.
2) Train for balance over show.
3) Work a pure trap exercise (so shrugs) AND mid-back rows. Ronnie Coleman did 2 back exercises per week. So the other one would be width (lat pulls for example) and lower back thickness (deadlifts).

 

[steveo26486]

The pain actually started when i took 2 months off to study for an exam, so would say its definitely related to sitting at the laptop 6 hours a day!
My PT said it was posture related but wasn't sure why the pain is still not gone. I even had 6 sessions of dry needling to get rid of all the active triggers.

I am currently doing deads, cable rows & pulldowns on back day.
and after chest - seated BB press (No back rest), kelso shrug & reverse cable shrugs on shoulder day.
All recommended for posture

I probably am over thinking it so will give it another a month and if not better will go see a chiropractor and get checked out.
Tks for the advice
Cheers

 

[Lev Butlerov]

@muskate is right - there is something wrong with the spine there - either the posture, or something having to do with a dislocation. It would definitely be a good idea to visit a chiropractor.

 

[MasonicBodybuilder]

I am not sure of such a ratio. To be honest, I don't even train traps directly.