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Super tight traps
Posted on 4/1/19 at 12:39 pm
Posted on 4/1/19 at 12:39 pm
I’ve been dealing with a super, super tight trap (as well as neck/shoulders). I’m sure it’s because I typically carry all of my tension there.
Any suggestions on loosening them up? I’ve Googled some exercises/stretches but curious if anyone here has some tried and true suggestions. TIA.
Any suggestions on loosening them up? I’ve Googled some exercises/stretches but curious if anyone here has some tried and true suggestions. TIA.
5
Posted on 4/1/19 at 1:15 pm to BluegrassBelle
Hanging from a pullup bar for 30-45 seconds 2-3x might help. Anytime my shoulders/back are tight that's what I do. Usually do it once a week regardless.
Posted on 4/1/19 at 1:38 pm to BluegrassBelle
I roll against the wall with a racquetball ball sometimes when it's absolutely unbearable (almost like a charlie horse). It never feels fully relaxed though.
Have you tried getting massages? I'm probably going to book one soon because my tension is affecting my golf swing.
Have you tried getting massages? I'm probably going to book one soon because my tension is affecting my golf swing.
Posted on 4/1/19 at 2:55 pm to BluegrassBelle
Go to a massage therapist. Try to find one that deals with athletes and/or does Trigger Point massage therapy.
I was having issues with my back a year ago. I called The Bailey Institute off of a recommendation here. The therapist was able to diagnose my back pain, and used trigger point therapy to release the knots that were causing me issues.
I was having issues with my back a year ago. I called The Bailey Institute off of a recommendation here. The therapist was able to diagnose my back pain, and used trigger point therapy to release the knots that were causing me issues.
This post was edited on 4/1/19 at 2:57 pm
Posted on 4/1/19 at 4:54 pm to boxcarbarney
quote:
The therapist was able to diagnose my back pain, and used trigger point therapy to release the knots that were causing me issues.
How often do you have to go and/or how long do your results typically last?
Posted on 4/2/19 at 6:15 am to BluegrassBelle
You'd certainly benefit from doing some work with a lacrosse ball (or quality trigger point tool) to loosen up, but you need to identify root cause.
If I had to bet, I'd say:
1.) You have posture issues and your shoulders roll forward, maybe worsened by computer work. Your tight pecs put your traps in continuous work mode.
2.) Your neck is often "forward head on neck" posture and your tight scalenes are causing issues in your upper traps. Frequent chest breathing has also tightened your subclavius.
3.) Perhaps resulting from some of the above, or for other issues, you have an imbalance in lower/upper trap strength. Your weak lower traps make your upper traps work too much, so they stay tight.
If I had to bet, I'd say:
1.) You have posture issues and your shoulders roll forward, maybe worsened by computer work. Your tight pecs put your traps in continuous work mode.
2.) Your neck is often "forward head on neck" posture and your tight scalenes are causing issues in your upper traps. Frequent chest breathing has also tightened your subclavius.
3.) Perhaps resulting from some of the above, or for other issues, you have an imbalance in lower/upper trap strength. Your weak lower traps make your upper traps work too much, so they stay tight.
This post was edited on 4/2/19 at 6:16 am
Posted on 4/2/19 at 12:02 pm to LSUfan20005
quote:
1.) You have posture issues and your shoulders roll forward, maybe worsened by computer work. Your tight pecs put your traps in continuous work mode.
This is almost certainly it for me. I do a ton of computer work between work and school.
Thanks for all of the advice. I’ve scheduled an appointment with a local therapist that does myofascial trigger point therapy.
Posted on 4/2/19 at 1:37 pm to Slagathor
quote:
How often do you have to go and/or how long do your results typically last?
I go whenever my back starts knotting up. It all depends. Its not like chiropractic work where you have to get adjusted once a month.
Posted on 4/5/19 at 12:33 am to BluegrassBelle
quote:
Thanks for all of the advice. I’ve scheduled an appointment with a local therapist that does myofascial trigger point therapy.
I had the tightest traps and neck for years. Get a lacrosse ball and roll on it starting from the base of your head to each shoulder and you can release it multiple times daily.
Once it improves fix your posture and even do some upper back strengthening. If your posture is really bad check out the upright go trainer on amazon.
Posted on 4/5/19 at 2:05 am to BluegrassBelle
.
This post was edited on 4/5/19 at 2:06 am
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