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Trap muscles always tight, push pull routine 5 day - For You

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The trapezius muscle is one of the largest muscles, extending down from the neck to the middle of the upper back and stretching across the shoulder blades. Resting, as mush as possible and limit your daily activities to reduce inflammation and avoid aggravating the your upper back muscles (trapezius) and prevent any further re-injury. Adding stretches to your daily route will help reduce pain and prevent re-injury to your upper back (trapezius muscles). Once the inflammation in your shoulder has been reduced, providing extra blood flow and strengthening the tissue in the muscles, tendons, and surrounding area is recommended. For our purposes we are going to focus on the upper trap, which originates from the occipital protuberance, the upper third of the superior nuchal line of the occipital bone and the ligamentum nuchae (a strip of connective tissue that runs down your cervical vertebrae) and inserts on your clavicle.
The problem is that once your upper trap becomes short it pulls your shoulder out of a good position.
Despite overhead motion often being the scapegoat, over-firing upper traps are painfully common even in desk workers.
In addition to the problems you get at the shoulder (anterior pain, overhead weakness, and a predisposition to labral and rotator cuff tears), upper trap tightness can also cause debilitating headaches.
Your serratus essentially sits underneath your shoulder blade and is yet another muscle responsible for scapular motion and stability. As you can probably guess, when the SA are weak, the stabilization demand on the already over-taxed upper trap is increased yet again. September 11, 2013 by Erica House 36 CommentsA few weeks ago I mentioned I started using a trigger point kit on my exploding calf muscles.
One in particular focuses on the masseter muscle which is where my pain is centrally located. It’s not very cute, but it involves inserting my thumb inside my mouth and massaging the muscle.
The main job of the trapezius muscle is to stabilize and move the shoulder blades (scapula). BFST® increases the amount of blood that flows naturally to your soft tissue to nourish your tendons, ligaments and muscles, improving elasticity and increasing the healing process.

Ultimately what causes stiffening in the shoulder muscles, entrapping a nerve (may lead to paralysis of the deltoid muscle), restricting movement, less elasticity, poor circulation, and flexibility. Scar tissue is a major problem, especially when it comes to re-injury of your deltoid muscles. Those are some fancy science words for saying the upper trap starts in the back of your head and attaches to your collarbone. When your upper trap is tight and your shoulders are elevated it becomes increasingly difficult to fire the middle and lower traps, which means they are no longer capable of stabilizing your shoulder or assisting in scapular motion. When you sit hunched over with your shoulders scrunched up and your head forward you are placing your traps in a shortened position. Additionally, if you already have upper trap tightness your traps are probably pulling your scapulae in a position that makes it harder for the SA to fire properly. Once you’ve done that, stabilizing your shoulders is just about squeezing the muscles of your mid back (mid and lower traps and rhomboids) and using them to maintain the position of your scapulae. After a few days of excruciating achilles pain I went in to Running Wild and they helped me figure out that my larger-than-life (or at least larger than most cute boots) calf muscles were the culprit. I’d always try massaging the muscle from the outside, but it never seemed to effective. We put our trapezius muscle into action with regular simple activites lifting, pulling or rotating the neck, moving your arms, throwing a ball, push our arms in an overhead press, shrug you shoulders and help us breath. By limiting the amount of damage done to your deltoid muscle, you also limit the amount of healing that needs to occur. Muscle related injuries can easily turn from a grade 1 deltoid muscle strain into a grade 2 or a grade 2 into a grade 3 shoulder injury. This time around I’m going to focus on the dynamic duo of shoulder impingement - the serratus anterior and the upper trap. Over-activation of the upper trap and under activation of the middle and lower trap is one of the most common issues that leads to shoulder pain and impingement.
It’s hard for your middle and lower traps to stabilize your shoulder for hours on end.

This means that all of the demand gets re-routed to the upper trap and the vicious cycle continues.
Add to that rounding of the upper back and now you’ve placed your mid and lower traps in a lengthened, disadvantageous position. If you want to get really nasty and you have a friend you can trust, have your friend pin down a particularly tight part of your trap either with his or her fingers or a golf ball or lacrosse ball - then stretch.
For larger muscles like your hamstrings or quads you can easily use a regular foam roller for this. Now combine bad posture, tight traps, and overhead motion and you’ve got a recipe for disaster. You can also tape a lacrosse ball to the underside of a barbell in a squat rack and use that to self-stretch the trap. For the tiny muscles in your lower leg it’s much harder to manipulate them with such a big bulky piece of equipment. Same basic principle applies: pin the tissue, then move your arms and neck to stretch the muscle.
By day 2 I would go to the bathroom at work and do the massage any time I felt tightness coming on. In addition to massaging the massester I found that another common jaw pain trigger was tightness in the trapezius muscle.
So the next time you are reaching out for something, shrugging your shoulders, or turning to look at something- remember that the trapezius is involved. The trapezius muscle is activated when you laterally bend and rotate your head and neck - making the relationship with the neck very important. Sitting at a keyboard, driving, and sports such as tennis, baseball, and swimming all have active trapezius involvement.

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