Tight Shoulder Capsule/Weak Lower Traps

[G8zza18]

Hey fella's,

Was getting pain in my shoulder during bench etc..... and physio has diagnosed as a tight shoulder capsule pulling my shoulder forward causing impingment and pain and also a weak lower trap.

So what I'm looking for is has anyone had this before, how long did it take to get back doing your full routine with no pain.

Also any good lower trap strengthening exercises? and any upper trap stretches as they are over developed!!!

Cheers Guys and girls

[BigBuck6]

You can try rocking this exercise in conjunction with good morning, the first one should be done on an incline bench and with a neutral grip meaning palms facing towards each other with dumbbells UNLIKE the picture. You should feel in in the mid to lower trapezius muscles if done properly.

http://www.abcbodybuilding.com/Incli...IsolationRows/

The good morning will work your lower back and the lower trapezius tie ins along with stretching out those upper trapezius and holding those shoulders back.

http://www.abcbodybuilding.com/GoodMornings/