đFix Upper Trap Tightnessđ
Stop mashing or stretching those tight upper traps. If it was going to work, you wouldn't have to keep doing it! Slacking/loading the tight side is a faster and often pain free way to reset a tight area. In this example I'm unloading a tight left upper trap
đ” in sitting, unweight your arm/scapula of the tight side on an arm rest or nearby table
đ” next, tuck your chin like an ugly guy is coming in to kiss you - think triple chin!
đ” use your opposite arm to push your head/neck toward the tight side
đ” if you get any pinching or pain, use isometric resistance of your opposite side hand on the same side of tightness
đ” for example, bending left, pinch on left, resist to the left into your right hand
đ” after a few seconds of resistance, keep pushing your head toward end range
đ” repeat the hold/relax for any discomfort until you're at end range
đ” at end range, give a little extra overpressure stretch and hold for a few seconds
Repeat this ten times hourly. After the pain/tightness has gone away, do some weighted shoulder shrugs. Round off the Recovery Plan with two 10-15 min walks a day to break up repeated activity. Don't maintain the same position for longer than 30 min without taking a water or movement break. Need a custom recovery plan? If you're a clinician level up with my online 12 hour seminar - https://modmt.com/onlineseminar #physicaltherapy #physio #physiotherapy #chiropractic #athletictraining #massagetherapy #occupationaltherapy #manualtherapy #modernmanualtherapy #theeclecticapproach