Stop stretching to release upper trapezius and levator scapulae muscle tension! Instead, we're going to actively retrain and repattern how to move without creating dysfunction and pain.
First, learn why the upper trap and levator scap get tight. You've probably guessed the root cause if you've followed the channel for a while. Coach E breaks down each step in the chain of compensations that eventually lead to pain.
Exercise 1: You'll need a foam roller. This exercise will help mobilize your spine, release any stiffness you've been carrying around, and restore extension.
Exercise 2: This solidifies the extension and mobilization from the first exercise. You'll activate some deep muscles that will help you effortlessly hold great posture all day. Remember to make the double chin and avoid hyper-extending the lumbar spine. Don't let your rib cage flare.
Exercise 3: You'll decrease tension by practicing activating the upper traps and then intentionally releasing them.
Exercise 4: Here, you'll restore the activation and strength of the serratus anterior, undoing the imbalance with the overworking upper trap and levator scap. You'll need a resistance band. If you don't have one, you can use a rope or a pair of pants. Focus on posterior tilt of the scapula.
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IN THIS VIDEO
00:00 - Intro
01:25 - Anatomy details
05:15 - Segmental Thoracic Mob
07:44 - Wall Lean
10:03 - DIS: Forward Head / Shoulder Elevation
13:20 - Lower Trap Activator
16:20 - Routine summary
17:00 - Next steps
RESOURCES AND LINKS MENTIONED
5 Unique Serratus Anterior Exercises for Strong & Stable Shoulders: • 5 Unique Serratus Ante...
The 3 Neglected Muscles to Fix Posture & Rounded Shoulders FOR GOOD
• The 3 Neglected Muscle...
Shoulder Pain Solution: www.precisionmovement.coach/s... - eliminate shoulder pain with a 3 phase, easy-to-follow program that addresses the root cause of your pain, whether it’s shoulder impingement, rotator cuff tears, bursitis, scapular winging, serratus anterior dysfunction, or wear and tear.
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
Anatomy images generated via © BioDigital, Inc.
16 май 2024
