Neck shoulder pain causes: upper trapezius treatment massage and exercises
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- Опубліковано 2 чер 2024
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#neckpain #shoulderpain #uppertrapeziustreatment #uppertrapeziusmassage #uppertrapexercises
upper trap starts from the bottom of skull and ends at the top of scapula
so this will rotate scapula upwards like this which is very important for shoulder movements
but more important function of this muscle is to fight against gravity your arm weighs about 5% of your body weight if your are 70kg, your arm weighs 3.5kg it means your upper trap has to hold 3.5kg against gravity all day long if it can't, your arm goes down plus if you have forward head posture, upper trap has to stretch out more and if you sit down too much, there is a high chance you are not using your trap as much as you should I mean you wouldn't use upper trap through its whole range (lifting arm above head) if you don't? of course the muscle gets weak if weak muscle has to hold arm all the time? it will get overworked there is an article published last year in British Sports Medicine Journal it states overworked muscles's collagen density increases and the increased density means changes in collagen fibers to sum up, if you don't move your muscle, it will get weak weak muscles easily get overworked, which can lead to changes in collagen fibers with that change, muscle function gets weaker again weaker muscles get overworked again.. it's a vicious cycle then there will be less blood circulation that supplies O2 and nutrients to muscles it also circulates byproducts of muscle function unused muscles (weak) don't get enough blood supply this will weaken the signals from your brain too eventually your brain tends to forget how to use that muscle properly that's why massage and stretching can't fix this problem because what you need is to use your muscle! how much exercise do you need? the answer is a little more than what you normally do if you are an office worker sitting at a desk all day long, you need just little more than sitting and resting so how? you need to massage first this is just to warm up your muscle so it doesn't have to be hard push down onto the muscle and move shoulder up/down, side to side you can make circles too for 30 sec do it on different spots small movements to wake up those muscles or you can pinch the muscle too using your thumb
2. shrug exercise
many people do this exercise to strengthen traps but you use levator scapulae in this exercise too which can rotate scapula downwards it can also be a culprit for shoulder and neck pain to minimise its involvement, bring your arms 30deg out then do the shrug (here are some variations too) and push your head 5cm backwards as well it looks a bit funny tho but from this position, do whatever you do in everyday activities it can be arm movements you do at a desk with a small weight you can move arms up/down, side to side too (about 30sec) (being silly) you can still improve muscle endurance start within a small range and increase gradually you don't need to do quick movements unless it is necessary for sports or specific exercises
3. eccentric exercises
tilt your head to left shoulder and use your right hand to pull it to right side. keep pushing your head to left side tho (about 30% of full power - 70%) so you can use and stretch your muscle at the same time 2sets of 5 - 3sets of 20 3 times a week you can also shrug your shoulder in the starting position and then bring it down as you pull your head to the other side just do 5-10 times whenever you think of it the point is to use your muscle while stretching if you do it too hard, you might pull the muscle so start with 30% in small ranges. then slowly increase
4. rotator cuff exercises
the rationale for this exercise is to support the upper trap
upper trap doesn't attach to arm bone (it is on scapula)
but rotator cuff muscles are attached to arm bone
which means they are the main muscles to hold your arm against gravity
if these are weak? you know what will happen
if your arm goes down, your trap has to work harder
also your deltoid can overwork too
for this exercise, hold small weight
and lift them up/down with thumbs up
according to research, this exercise can target all the rotator cuff and upper trap together
it is better to slow down when going down
going up: concentric contraction
going down: eccentric contraction
and then you can put more loading during the eccentric phase
keep lifting up while pushing arm down with the other hand
if you have shoulder pain, don't lift too high (below 90deg)
again start from 30% and increase to 70% gradually
it would be best if you do serratus anterior and lower trap exercises as well - Спорт
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WOW! THIS SIMPLE LITTLE 30 DEGREE ANGLE SHOULDER SHRUG HAD IMMEDIATE IMPACT!!! I got a really tight neck, and neck pain. Doing all kinds of different exercises to strengthen the upper back, but I haven't found a way to get rid of the upper trap knots until this. Now I just need to lengthen and unlock some of my neck muscles.
Out of every doctor I've ever heard you make the most sense
That’s kinda racist
Making sense is not an important concept. Blood letting made perfect sense for centuries but is wrong. You need high-quality evidence via trials. So stop being stupid
this guy is really smart and understands the body or muscle dynamics. Really insightful
Couldn’t agree more
"If you don't move your muscles, it will get weak.
Weak muscles will get easily overworked, which can lead to changes in collagen fibers.
With the change, muscle function gets weaker again.
Weaker muscles get overworked again, its a vicious cycle." --- thank you for the very enlightening statement.
Been dealing with a horrible upper trapezius contracture since yesterday and a terribly stiff neck - couldn't sleep last night: tried muscle relaxers, hot/cold therapy, everything I could think of and nothing helped. These simple exercises and engaging my upper trap muscles have made pain definitely more tolerable and restored my neck mobility to about 60% of its usual range (it was at 10% before trying this video). Really good.
Hopefully, your pain is gone by the time you read this. I recently got horrible neck pain, and this video by two physical therapists helped me sooo much: "How to Get Rid of Neck Pain From Sleeping Wrong" by UA-camrs "Bob & Brad." Hope you feel better!
This video has given me my life back ❤🙏🏼. My shoulder pain has virtually disappeared and if it comes back I know why and I can fix it. I am beyond grateful
I'm a massage therapist and this helps a LOT because yes many clients want work done here and I don't want to be causing more trauma. Definitely learning more on weakness of muscles and need for strengthening than just massage. The exercises are amazing. Love this Content!!
I love the scientific explanation based on actual research evidence. I'm a musician and i had a terrible whiplash last year and still suffering from really bad trap pain. I'm going to do these exercises and i really hope it helps. Most comprehensive video i've seen so far!
Playing guitar really altered my trapezius, making my chest steer to the left subconsciously.
Subbed. Very very high quality information regarding neck pain, upper back pain (especially due to desk work) and fixing the root causes. Thank you Jason!
Thank you SO MUCH for this!!!
You explained the entire thing wonderfully. THANK YOU ♥️
I've liked and subscribed 😃
This was incredibly helpful! Subbed!
The best video i found about trap pain / strengthening
Wow, Clearly, and very helpful, thank you so much!
Thanks for the information.
Just woke up today with a strong ache on my right trap and neck area, the cause was probably from yesterday's exercise session. Thanks to this video, I was able to relieve some pain! Thank you Jason!
Mr. Physio could you make a video with exercises for lower-mid traps? Btw, after doing exercises from a few videos from your channel chronic pain between my shoulders went away. Chiropractic adjustments, physiotherapy, stretching and massage helped only temporarily. Thank you very much
This is good stuff. Thank you! I love when I watch a video like this and by the end of it I already have less pain due to trying out what's described here.
Very helpful video...I suffer neck pain since six years
Yes! Tremendous. Safely strengthening the muscle is key.
Never fails!!! Always makes it better!!! Thank you Mr. Physio!!!
Great advice, thanks for the video!
Wow true knowledge this is and misconceptions are cleared in this video.
Thank you for giving reasons why and explaining everything very well. Great information!
I seriously LOVE you!!! Genius!!! ❤❤❤
Thank you, this is great presentation and knowledge on how shoulder and neck issue can be fix ⭐️⭐️⭐️⭐️⭐️
This sounds about right, I've been going to Chiropractor due to neck issues and trap tightness and referred pain, this definitely makes sense I knew neck and traps are the cause to my issue because at times it does give me nausea dizziness from just my right side of my body neck is where it's mainly coming from and my traps, thank you for this information it's very helpful🙏
I really appreciate how detailed this is an how it explains the anatomy and science behind it!
Wow i have been having trap pain for 2 weeks, others tell me stretch, so i stretch and rest. This video is so helpful that we have to prevent the problem.
Thank you very much doctor!
I absolutely love the no-bullsh1t super-dense delivery of information here, excellent presentation, only useful information
good exercises. i have had tight (always activated) trapezius for 2+ years, and radiculopathy. the shrugs with head backwards helped most
This is excellent! Thank you
Very helpful. Well explained
More please. Finally someone who explained why I have such bad knots in my neck and shoulders.
So ein großartiges Gespräch!
Really good video. Thanks!
good point. Haven't work out in a while, guess my traps got weak. Played pickled ball pretty hard for a few days and have the stiffest neck I've ever had. This is giving me relief, Ill keep doing it. And I should start deadlifting again to get the trap muscle built. I'm missing the grip strength too anyways.
Thanks for the tips!🙏
Good video and very informative !!
Sounds pretty logical... thanks for sharing the knowledge
Thank you for this very informative video.
I ❤ Mr. Physio!
Thank you so much.. you made me realize I have been wasting too much time foam rolling & stretching.. & need to do these exercises..😎🙏💫
Best solution, i got what i wanted yo hear
Great information thank you!
Thanks
thank you ❤
Thanks!
Amazing info thank you! ☺️✨👌 you saved my life! 😛👍
Very good one!
Thank you so much. I have had pain in my neck, shoulders, and upper back since the pandemic started. Mostly due to working from home now and horrible posture. I've been working on strength training. Stretching and cracking my neck never provides a long term solution.
Thank you dr
Saving to use.....thank you 🙏
Your vid on eliminating phlegm brought me here
Very good. Thanks
Nice video thanks
와우 선생뉨 영어로 말씀하시니까 더 멋지시네여..
Thank you
Bravo !
You are really THE BEST
Et en plus pour une fois il y a même les sous titres en français !
Great exercise
gracias estos ejercicios me ayudaron mucho :), i am a Amateur fighter(muay thai - kickboxing) and i have this pain during the last year with the exercise i really gotrelax
:)
totally agree, that's pity a lot of physio teach opposite.
this is very good
Hi! Could you please link serratus anterior and low traps exercises? Thanks!!!
Genius!
Wow.. U r amazing
Hello doctor. It would be a great help if you help me to solve my problem. I have pain on my feet. Most probably under superior extensor retinculum. It may be tendonitis or someting got from running. When i rest for couple of days it stops hurting. If walk fast it comes again on both feet. I have visited many doctors, i didnt got any result. Recently i watch your video on thumb pain . How to massage muscles to release the pain. I think there is similarities between these two problem. Could please make a video on it.
very good
You are smart
Gold✨👍🙏
Please I have a question. What whould you recommend for activation for deep flexor neck muscles ?thank You
I was feeling awful i did these exercises and felt better thank you!
Subbed
This makes total sense. I stretched for 2 days and made my pain worse. 🤦🏽♂️
What about lower and mid traps strengthening? They are usually weak and the upper gets dominant and also could be weak.
Outstanding presentation! So very clear and helpful!
Thanku ..mid trepezies tightness?
Hi Dr, will these help with cervicogenic headaches as well. Do you have a video on cervicogenic headaches. I need help please.
What if i have pain on traps because of high intensity exercises? Do i have to lower the intensity and try these exercises you suggest?
If I have a big muscle knot in my upper trapezius will these exercises make it worse?
I would like to see active exercises for trapezius....eccentric!! pleaes!
Do you have anything for the jaw ?
@3:32 LOL. Thanks for the good info
Thanks so much for making this!!! I can't wait to try it. I couldnt use my right arm for 2 and a half years, now my shoulder hurts everyday. Even when im jogging my shoulder hurts around the shoulder blade and where muscles join around the arm. My heads been getting pulled to the right too causing neck pain. I'll update my comment if this works! It makes total sense. Thanks again!!
any update?
Fix your infraspinatus muscle, do the sleeperstretch 4 times a week and hold the stretch 30 sec or longer 3 times. The stretch can be painfull (sharp pain in your front shoulder) but must not feel uncomfterble that you cant finish the stretch, so a 6 out of 10. After the stretch you can feel a bit of pain but this is normal. Do this for at least four weeks or longer! The patience will reward you.
if I do all these exercises...also the stretch and activation of. musculus supraspinatus...should I also tilt my scapula blades and elevate my shoulders ALWAYS a little bit?
Yes I always get it sore and tight and I try stretching but it don’t help at all.
Is swimming a good exercise to stimulate those muscles?
I'm suffering with the trapizius muscle more than 3 years now , tried everything thing so far 😢
I have a clarification question. When we do the normal daily movements with arms at 30 degrees, should we also be lifting the shoulders in a shrug or should the shoulders be relaxed?
Can i have one side traps pain (left) ?
I woke up with a swollen right trapezius and stretching exercises looked suspicious to me, it did hurt. Good tips.
Hi i woke up with a sore upper trap too. What did you do to fix it?
@@adamtheamazing4411 I can't even remember this now but I think rest was all I needed in this case.
Man, I can hadly look to the left let alone to the right, been 2 days i suffer from this 😢
Sir can i go to gym if i have this pain?
I hypertrophied my left trap only causing my head to pull to the left and wobble. It's been approx 2 years...it gets better then I find it can easily set it off and my head wants to pull left. I have been to physio and a neurologist... they suggest meds and dry needling. It's not working. Does anyone have any ideas of how I can help myself?
My scapula is intrarotated, weak and overused trap, shoulder instability, difficult to exercise my trapezius on side. Should I just continue consistently and will it get improve?
After lateral neck streching done by a physiotherapist, my right side upper back become unstable like it is moving on its own which affecting my neck also on movement but there is no pain. But when i walk i feel my right upper back is like floating on my body which feels unstable and heavy like its dead but i can lift heavy objects i have no weakness. What is the problem. I am suffering from 2 years now . I don't what's going wrong in Scapula or upper trapezius
Where is the lower trapezius video?
One question tho, if the muscle is overworked already, why will more work/exercise actually make it stronger?
It does seem like its working when other strretches didnt, but that might just be the more agressive stretching with resistance.
that stretch is so good!
🙏🏼🙏🏼🙏🏼
Can we do jogging also while having stiff neck or will jogging make the pain worse?