3 Part Exercise to REMOVE Tight Trapezius Muscle in Neck (Neck Pain & Pinched Nerve) - Dr Mandell
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- Опубліковано 25 лип 2015
- All neck problems are directly related to the trapezius muscle. When the trapezius is contracted from postural imbalance, pinched nerve, disc bulging/herniation, or chronic stress, the biomechanics of the neck and surrounding structures become weak and unstable.
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I don't know if you still see comments but I've been out of work with no pay for a month for my neck this second time and I've had 4-5 small movement induced debilitating pain episodes where I freeze and can't leave bed for over a day. Tonight i had one and found this video and I kid you not after 12 I could look left again. Why has my neuro doctor and pt therapist never mentioned this. Your video has helped me more then anyone has... I literally cried after when my head moved I went from panic to almost complete relief. Thank you for sharing... you are a wonderful human being ❤🖒
I tried these exercises yesterday, hoping they would work, but not having a ton of faith that they would. I could feel my muscles loosening within a few minutes, which was absolutely amazing and shocking! when I went to bed last night, I worried that my muscles would tighten back up as I slept, but I woke up today with no muscle tightness, and just a little bit of that residual soreness from having a tight muscle. thank you SO much for posting these exercises! I am very grateful!
I saw one where this chic tied 2 belts together, put it behind back, up over shoulders, crossed in the back and back around to the front. It pulls your shoulders back and if you connect the belt in the front it holds your shoulders back. Pretty cool way to keep shoulders back and it's working for me so far. If I don't feel like death in the morning i'll really know it's helping lol.
Jenny V literally every single exercise I've learned from him has worked! I never thought they would but to my surprise he's always right it's helped me alot!
So many people benefit by these wonderful videos you present. They are all so realistic of everyday issues that most people have. You relate to everyone, and you have helped countless people throughout the country. We all love and appreciate what you do.
Exercise starts at 1:50.
daveshn much love brother
Thankyouu
daveshn Thanks
Thank you very much Dr. Mandell! I greatly appreciate all the work you do and the videos you put together to help people around the world get better! These stretches are simple, yet powerful. I can definitely feel the stretch in my traps and neck. Keep up the excellent work and MAKE IT A GREAT DAY!
Thanks doctor Mandell for putting out these videos to help people around the world who are experiencing neck and trap pain. This video has helped me immensely thanks!
Thank you for making this information freely available in your videos.
I just dealt with two years of so much and this is one of the things that first started it I suspect. Few people that are even on a professional level give this much details. When you give more details you stop people from misdiagnosing thank you for everything!!
That was an incredible amount of information packed into five minutes and all of it very useful and actionable. Thank you for putting this together, as I have an upper trapezius in spasm and can definitely feel each and every exercise you demoed. Great info. Shoulders already feel slightly better after the first round.
I just want to say Thank you!!! This video gave me some great information! I now understand what's going on with my neck. I tried those stretches as soon as the video was over. It helped me so much. I still have plenty of more stretching to do!! Now I'm going to be able to lay down and relax and go to bed without dealing with extreme pain.
I am so grateful!!
Thanks again!!!!!!! 👏😃👏
Your neck videos always help me. I have had a terribly debilitating headache for 3 days now. When you're in pain sometimes you forget about things that can really help you. I watched a few videos last night of somebody else and was in worse pain this morning than I was yesterday. Remember do you had your videos here and they helped me before so I watched it this morning and within 15 minutes I can feel my headache going away and my sinuses opening up. They always get clogged on the side I have pain on. Thank you again.
greatest video of my life
yes thank you so much, so thankful for folks like yourself who are willing to take the time to share such valuable information.
Hi, thank you for your kind comment.
ThankYou so so much for this video,it helped a lot for my neck I've been struggling with spasms and traps for few years now and these simple stretches helped me from the first time I've used them,thankYou thankYou thankYou!!
I ruined my traps/scalenus muscles playing video games. I've had tension behind the eyes and vertigo for months. But since I've been watching your vids I've slowly begun to regain mobility in my muscles. I will keep watching them until Im back to feeling like myself again. Thanks doc.
hey bro same here, how are u doing?
Dr. Mendel , Thank you!! I feel much better!! Good stretching
This guy knows what he is talking about. Thanks Dr Mandell.
thank you so much, I finally found the source and the solution to my neck/shoulder/headache problems. I think I watched every video you posted and will continue to do so. and following you on fb. your videos are very educational and interesting. you are really motivational and charismatic.
This was actually super helpful. It didn't entirely take away my discomfort but wow, it made a huge difference. Thank you.
Being a youtuber and a Motorcycle tourer, i was not able to ride motorcycle since 1 week. It was really amazing, yesterday i was feeling a lot of pain in traps, but today morning pain was almost gone. Its really helpful. If you people are suffering pain on traps muscle, do this exercise which doctor is telling to us. Thanks a lot
Thanks Doc for ALL your help and expertise. I was helped tremendously. Thanks again.
Thank you so much! This video was so extremely helpful with my pain from this. I really appreciate you taking the time to make this video for all of us. Quick question. Have you ever made a video explaining dysfunctional sacroiliac joints? Mine are so bad and need to be fixed surgically but my insurance won’t cover it because they consider fusions experimental. I’d love to hear you explain that part of the body. I live in so much pain everyday and not very many people have ever even heard of this. I feel like my entire body is out of wack, all of the time. I’d love to be able to share a video explaining it to my friends, family and FB followers. Thank you once again!
Great advice, this is the second time you helped me with recovering from pain.
Thank you so much, truly. Great video and great advice.
This is a great explanation. Thanks.
Wow, it worked! Woke up this morning, did my chores and no stopping because of the burn. So grateful, many thanks!
Exactly the video I needed!!! I struggled for 1 year with referee pain in chest and romboids. Hope this will help so I can continue my gym workouts 🙌🏻🙏🏻
Thank you so much. This has done wonders for me like you would not believe I can't thank you enough.
Doctor Mandel I have seen your videos and I have used them to heal my neck. It is working beautifully it really works and my pain has improved and I have educated myself on how to properly treat my neck pain which actually works 100%. So I would like to thank you and I'm going to continue to view your self healing videos to ease my neck pain if it ever resurfaces in the future thanks to you I'm living pain free Ciao....
Thank u so much doc. You're doing a wonderful selfless job of giving us so much information, Which other doctors don't really care to inform. 😊
Thx doc. I have had minimal help from my specialist other than suggesting surgery. Your videos have really put my problem(compressed C5 & C6) into perspective.
I like these internet UA-cam drs they re a wealth of information and don't have their hand on the door knob to get out of the room to see the next patient and get paid.
thank you so much Dr Mandell for the Video I will put it to work. I have faith in your expertise.
Very helpful!
Thank you so much Dr. Mandell
Thank you SO MUCH!! Am now 54 and on the computer a lot. Also tend to lift stuff I should not. These exercises helped so much!!
I'm pretty sure you are a genius! Thank you so much for sharing your medical knowledge with us! I've actually been able to cut down a great deal on taking medicine for pain relief.
This was a great help. Thank you for this video
Excellent video! Thank you Dr. Mandell !
Thank you so very much!!! These exercise are short very sweet!
Dr. Mandell I appreciate you making these videos . I have permanent occipital nerve damage but the stretches I have viewed helped relieve more pain then then medicine. Which is most appreciated. Thank You Sincerely.
Make sure you use ice under the occipital region that's very effective and helpful for the nerve root.
Thanks doctor. Your advice is much appreciated!
Thank you for this informative video, I'll be doing the head stretch exercise a few times a day. 🙂
I have been to multiple doctors over the last 10 years and all they wanted to do was give me steadily increasing doses of muscle relaxers, pain killers, and injections (which I refused entirely) that took me years to get off of. I found your video after visually spotting an imbalance in my trapezius (I only recently lost enough weight to be ABLE to notice it) and I'm hoping following this will fix the imbalance and maybe reduce the bone-on-bone grinding I experience in certain positions as well as the neck crepitus that has affected me for a few years now. Thank you for your video and the exercises :)
Hey Doc, this video helped a lot. I was at first concerned that I tore my labrum or injured my rotator cuff, but since the pain has subsided (3+ days later), and there has been no pain during movements like bench press, shoulder press, and even dumbell raises, I believe that the most probable diagnosis is a strained trap, or perhaps some kind of pinched nerve. Now I only have slight discomfort around my left scapula, with some occasional dull pain radiating up my trap to my ear, or down my tricep to my elbow.
I spend way too much time on UA-cam, I could watch/do these videos every minute of the day though :)
I LOVE YOUR VIDEOS. I am so thankful to have found you and grateful you share what you know with us.
You're beautiful. 😊
Thank you Dr. MANDELL😃I sit all day for work and my neck and upper shoulders get very tight. This video is very helpful!
Thank you! I'm starting this regime today.
Thanks Doc you saved the day again!
Thank the lord for this video, I'm 21 and been having unbearable trapezius muscle pain and this exercises
Your videos have helped me so much with my neck pain! Thank you so much! And this is coming from someone who has been to physical therapy before, twice. Your stretches have been very helpful. :)
Hi Amanda, glad you have benefited. Keep in touch.😊
suffer from migraines..going on 9 days of pain. neck and shoulders always start with the pain and spreads. so fed up with doc's giving me meds! just. did shoulder shrugs and pain and neck and shoulders eased!!! its not fully gone but relief where I'm not going to take my next hydromorphone witch doesn't take awAy pain. I never post anything but this was amazing. ive been telling my doc's that my pain in my shoulders and neck is debilatating and I can't get sleep. not sure why they never suggesting something so simple. thanks so much. I will try this daily stretching and see how painful my next spell of migraines will be. will post back
this information is incredible. Thank you so much. it's helping.
Thank you for this video! I have been lifting and working in a job bent over for 30 years. I believe this may be the root of my problem. Being bent over formed a torticollis on my left side. I had that taken care of but my neck on left gets stiff & shoulder is higher. I get aligned by chiropractor but that continues. It effects my vision on left, sensitivity to light and sound. Worst of all when my left shoulder gets too high, I get this awful lightheaded drunkenness that makes me almost fall down. I also can't stand for long periods without problems. Had neck xray and mri showing nothing....I will try to follow your tips.....Thank you!
These stretches as well as others you have demonstrated are Finally giving me relieve from back of the Neck PAIN.I have found it helpful paying attention to posture as well. 😁Thank you
Excellent doctor I love watching your video. Very informative and helpful thank you!
Amazing, this morning I could not move with the pain I was in. This provided me with instant, long lasting pain relief. I can not thanks you enough for this video.
Glad I can be of help. God Bless!
Muy buenos consejos. Yo he probado algunos y me han ayudado mucho, Gracias.
Dr. these exercises are amazing. Thank you. Amazing videos
Since watching a lot of your videos I really am correcting my posture and it is really helping... great advice... 💖🌸
top shelf chap. helped me quickly and deeply
You don't understand how much you helped me great video thank you for the free and great advice!
God Bless!
Great info, very simple and easy to follow. I can feel a small amount I looseness after just a few minutes.
my nick shoulders upper back .. and i know i have a very bad posture every day i work after 2 hours it's hard to stop the soreness my neck trapezius is constantly sore... all becoz of bad posture i guess i have held my head down for as long as i remember always looking down... and now i am 25 .. i have just started watching your videos in this is my first comment in a youtube video so you know how much this means to me... and i will do as you have shown ... and hope for a better back i have noticed i have been doing everything wrong sleeping wrong even... so thank you for your videos
that third stretch is the bomb!! thank you very much. I work with monitor thats not leveled correctly, so im always looking (kinda) downwards. soon as I tried the stretch it was instant :D
you could maybe put some books or a low box under it? i did that to mine and it's a blessing!
Milubee yea, i put a subwoofer under it a bit ago. its now slightly higher from my eyes being aligned with the middle of the monitor. wish i had thought about it sooner. thanks for the heads up tho :)
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Many thanks, I have been researching "shoulder relaxation exercises" for a while now, and I think this has helped. Have you heard people talk about - Honarlett Undocumented Victory - (should be on google have a look ) ? Ive heard some awesome things about it and my mate got amazing results with it.
Thank you so much for this video. It provided relief right away for which I am very grateful to you. It also made me aware how my problem was caused (leaning over from the couch to the coffee table to browse on my laptop).
Thanks again Dr Mandell, will need to watch this a few times to make sure I don't accidentally break my neck when I'm doing the 'hand-weighted-on-head-roll-to-the-side'' exercise :)
Thank you very much for such detail explanation. The best guide i can find so far.
Thank you KC
I had a kink in my neck for days and this got rid of it immediately. Thank you
Thanks for the great video! My shoulders and neck were painfully tight, but after this they feel looser! Thanks again!!
thank you so much for your amazing videos. much appreciated! From Lebanon with love!
Sending love and healing back your way.
OMG! I've been experiencing this for over a year now! Being a nurse and doesn't able to distinguish your d/o is like living a hell life! I thought I was having a tb. Coz my shoulders are so high. But I know I wasnt coz I dont have signs of tuberculosis. And my neck is so tight I can't even turn side to side! Now, I know what to do! Thanks doctor!
I love you Thank you! I WAS suffering and searching for years. Yeahzzzzzzzzz
This is a fantastic summary - knowledge is power. Thanks for posting and sharing your expertise. If you don't have one produced already, a video about best positions for sleeping when suffering and recovering from a bout of trapezius neck and pinched nerve pain would be helpful.
Hi, thanks for your feedback. I do have several videos on sleeping you might want to go through my channel.
Thanks very much for this. Good information.
I tried to do a pull up and I strained my Neck, I went home took a shower and took a nap. After my nap I couldn’t lift my head no matter what I did so I had to pull on my covers to lift me up and I found this video and it Really Helped! Thank you!!!
Thanks Doc, this exercise does help in immediate relief from pain in the trapezoidal region. If I wear a backpack the shoulder straps cause immense pain in just two mins after wearing them. What could be the cause of the underlying pain. This has also caused pain in the neck region. Thanks.
Thank you for these videos!
Thanks Dr. Mandell...unfortunately back in 2012 I took a bad fall in my paved driveway which ended up in fracturing my right arm. Over time my left shoulder and neck right up to my skull and down the back of my left shoulder blade hurt so bad but everytime I went to see my family Physician she told me it was old age. Well in 2015 I fought for an MRI and Physio Theraphy. The MRI showed a small tear in my rotter Cuff and soft tissue damage. I have seen a spinal specialist and he said he could not to do anything for me so he referred me to a pain specialist who did an emg or nerve diagnoistic testing and said the only thing that would help me was to put me on Legalized Medical Marjuana but it does not take the pain away or the inflammation. However, my physio therapist did an excellent job and had me do many of the exercises you have shown in your video but unfortunately for me it was too late. I have myofascial pain now and trigger points that bulge out from beneath my skin. I do not understand why they have not tried dry needling or accupunture. Getting a bad feeling and researching my options.
A good massage therapist that knows myofascial release will be very helpful for you. Doing rotator cuff/shoulder exercises stretches would be helpful. Using Moist heat 20 minutes every evening will help you.
Thank you!!! Good explanation. Unfortunately I have the myofacial problems in my neck. I've had this chronic neck pain for like 2 years (I'm 20 yrs old). MRI & xrays showed my bones good. My PT touched on this but I had to stop PT and my pain continues... Thanks for the tips!
The scrunching up and backwards shoulder roll targets the pain in my neck. This is helping me through an injury I had yesterday when I tripped, but didn't fall. My head snapped forward and I felt pain, mostly at the base of my skull behind my right ear. Kinda stiff and sore but I'm working on it with this wonderful self-help video.
Hope your feeling better Vicky. Blessings!
Hi doc, great video, very informative. What other exercises would you recommend to stretch very tight tendons in between the clavicle and the trap?
Great information. I was wondering if you have developed an app with these exercises.
What a great video. Thank you very much. It helped me a lot. Saludos desde Panamá. Muchas gracias!!!!
Love to you in Panama.
You're the best! Thank you.
Thanks so much for posting this. I know this condition well and it results in me getting severe headaches mainly in occipital and temple areas...ouch. As you say Doctor, we need to be aware all day of our posture and hunching of shoulders.
Yes, that's correct Judy. Have a wonderful week.
Thank you so much for all your videos. So glad I came across them. I have a pinched nerve & c6-c7 herniated disk. Have been having pain on the neck that radiates into my arms for over 3 months now. Your exercises are of great help but I notice that while it provides immediate relief the pain eventually recurs in sometime & I am having to do the stretches multiple times through the day. Is this normal? And how long does it generally take to heal from such conditions?
Hello doctor,
Watched your very informative videos. My husband, 48 yes old is suffering from cervical radiculopathy. He has severe pain in right shoulder whenever something pressesjob his shoulder even in lying position. Like today, I placed a rolled towel around 1" high, under his neck n it pressed his shoulder for about 5 min.
He got severe pain in his shoulder. He has been suffering from shoulder and elbow pain since LAST MONTH ie 26th march 2016
His Mri shows that he has cervical spondylosis n large protrusion of C6 / C7 compressing right C7 nerve root and indenting thecal sac and some more indentation of left C8 exiting and D1 traversing nerve roots
His pain relieved to some extent after taking steroids painkillers, cervical traction, cold packs, IFT. Theses days he is going for therapy from chiropractor.
But this reoccurring pain in his shoulder blades due to pressure concerns me.
He holds his right hand when walking, as shoulder n elbow hurts.
Wears soft collar often.
What exercises should he do to get muscular strength n relieve shoulder n elbow n hand pain?
Had this cervical radiculopathy and spondylosis since 3 years. He recovers for around 6 months and any jerk while travelling or even in air plane initiates n aggravates his problem.
Kindly help us. We r very distressed. want good advice. i saw your videos n he tried to follow postural correction but the pain is major concern
Thanks so much for posting this! My trapezius muscles on the left have been sore to the point that I would wake up at night if I switched positions. Your videos have really helped. The injury was caused by bad posture and stress. I was fine before I started sending various documents to our loan officer one evening, but I was in pain by the time I finished several hours later. This is the first time this has happened. After watching your videos and doing the stretches, I plan to make sure it is the last. Thanks again.
Excellent -- God bless!
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I could really feel that tight muscle stretch out. Thank you for this video.🙏♥️
Dr Mandell, thanks for all your great advice. Can you please give advice on the following? I have problems with my neck and shoulders causing migrane. I workout in the gym but understand that Overhead Shoulderpress is not recommended. Can you please advice on alternative shoulder exercise to develop the front deltoids?
First video...and SUBSCRIBED!!!
Thank u for the video & ur experience is excellent
I've been doing these exercises without help but good to know what I'm doing is right
Thank you so much, I've had tense trap muscles for as long as I can remember, this video has really helped me
Very Informative. Thank you sir
Thank you so much doctor. I feel so much better now.
Thank you. It didn't completely heal my neck but it definitely relieved it.
Thanks a lot Nice vedio with detailed explanation
Great information, thank you.