Melt Away Tension In Your Upper Traps And Shoulders [FAST RELIEF]
ฝัง
- เผยแพร่เมื่อ 15 ก.ค. 2024
- Melt away tension and eliminate tightness in your upper traps and shoulders! Simple tips and exercises you can do at home to relieve upper trapezius tension and improve your posture. Two simple steps - decrease tension to promote relaxation, and strengthen your postural supporting muscles. The exercises in this video will help you to do just that!
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➡️ LINK TO JARED’S LACROSSE BALL: urlgeni.us/amzn/massageball
➡️ LINK TO JARED'S THERACANE MUSCLE KNOT HOOK: urlgeni.us/amzn/theracane
➡️ LINK TO JARED’S TREATMENT TABLE: urlgeni.us/amzn/massagetable
➡️ LINK TO JARED’S EXTRA THICK WORKOUT MAT: urlgeni.us/amzn/drjaredexerci...
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Do you carry a lot of tension through your shoulders and upper back? Does that often escalate to pain and muscle knots in this area?
First of all you are not alone! This is one of the most common problems that I treat as a physical therapist.
Luckily, there is a lot that the right stretches and exercises can do to alleviate this tension, eliminate pain, and help you to feel better fast!
WHY DO I GET PAIN IN UPPER TRAPS?
Your upper traps are an important muscle that supports your head and controls movement. Tension and fatigue can develop in this muscle from poor posture, poor ergonomics (seat is too low at your desk), stress, improper sleeping position, and numerous other causes.
UPPER TRAPS PAIN RELIEF
Fortunately, the right stretches and exercises can help alleviate this tension and pain now and prevent it from returning in the future.
Your approach must be two-fold to be maximally effective… 1. Mobilization, massage, and stretches to decrease tension and 2. Strengthening the appropriate postural muscles to relieve overworked upper trap muscles.
Of the following six exercises, the first four are dedicated to mobilization, massage, and stretching and the last two are to help with increasing postural strength.
UPPER TRAP PAIN EXERCISES
0:00 INTRODUCTION
0:22 HOW THIS WORKS
1:29 MOBILIZATION
3:28 UPPER TRAP STRETCH
4:41 LEVATOR SCAP STRETCH
5:43 SHOULDER ROLLS
6:37 SCAP PINCHES
8:03 PRONE Y’S
10:19 DON'T MISS THIS!
Did you try the exercises in this video? What did you think? Did you get some relief from them? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!
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Which exercise was your favorite? Comment and let me know your experience! If you need more help with your muscle knots click here: th-cam.com/video/0phEzxzfUiI/w-d-xo.html and be sure to SHARE this video with a friend who needs it! Hope it helps! 🙏🏼
i think the one where i had to pull my head down works best for me because i can really feel it lol
The lacrosse ball in a sock to massage -hurt so good 😍
I like all the exercises.
I am 6’5 so it's nearly impossible for me to not hunch over whilst I work at my desk.These exercises instantly relived tightness in my neck, shoulders, traps and back and my posture has improved. Thank you so much!
You are welcome! I am so glad it has helped!
Please promise me that you try to get a second screen. Had the same problem, now I solely look straight to my screen
Hey bro u can't be doing that prolonged stretches are only gonnahelp so much. U can get a lower chair or elevate your set up man the guy above concerned is me too
Excellent collection of neck stretches. Presented clearly with everything we need to know and nothing we don’t. Brevity is indeed the soul of wit. Thank you!
Glad it was helpful!
It is miraculous how exact and effective all your videos are !! Thank you 🤗
Glad you like them!
This actually did really help with the knots and pain in my shoulders, his videos are quite effective
Wonderful news and thank you!
Thank you for all you do.
You're very welcome, salmenrob3! I hope the things I share help you! Thanks for commenting.
So true. Such a great professional with a deep knowledge. He's brilliant and helps people in need 🙏
Thank you! I reeeeeally needed this video. You express yourself on a super didatic way, what makes it easy to learn the exercises.
What a kind compliment, Kleber Venturin! I really appreciate that; thank you so much! I hope these things help you, and thanks for commenting!
Thank you for so much valuable information, setting the viewer to do exercises correctly. I, also, appreciated your delivery of instruction- clearly, gently and directly.
You're so welcome!
You are a blessing! Thank you so much for helping relieve the pains
You are so welcome!
I just finished your 6 min everyday core video. Really helping ny back.
Fantastic, Sherry G! I'm so glad to hear those exercises are helping you, and thanks for commenting and letting me know!
Perfect! I definitely needed this video this morning! Thanks
Wonderful, Kathy Wilks! I hope these things really help you, and thanks for commenting!
So happy I came across this.
OMG , These exercises relaxed my Traps like some Magic Wand. It was so quick. Thank You For This Video!
I recently found your channel when I was looking for some great pec minor release ideas. This is now my third video of yours and I continue to be impressed with your ideas and ingenuity. And your delivery is spot on - great for pros and laypeople alike. Thanks so much... Keep the great videos coming! 👍
Awesome, thank you!
Thank you !!! Just what I needed 🙌🏽👍🏼. Thank you so much for sharing your knowledge 👍🏼
You are so welcome!
Exactly what I needed 🙏
Thank you so much! God bless you and your lovely wife!
Our pleasure!
i needed this soooo bad! thank you so much. i have been aching in those areas for months now and i actually feel less tension and am able to move better
That's FANTASTIC, nectarily! I hope these things continue to help you, and thanks so much for sharing for commenting!
I will try these, I have so much pain 😢 its causing indigestion and when I try these exercises it hurts under the breast bone - is this normal? I've had this discomfort for over 2 years
Thank you Dr.Jared. I needed this. Constantly having "tingling" feeling on Upper Trapezius area. Most likely due to poor posture. Very helpful.
Glad it was helpful!
Thanks this video came in the right time
Thanks for this as my shoulders are paining soooooooooo much cant wait to do this everyday for me love your channel soooooooooooo much love your exercises sooooooooo much
You're so welcome!
💪🏻THANK YOU! 💪🏻 Instant relief from trap tightness. I’ve been suffering for so long. I’m an amateur body builder and workout my back a lot so I didn’t think any extra workout would even help it… but these are working for me. Maybe I’ve just been neglecting my lower traps
You are welcome! I am so glad this helped you!
I tend to stay all day with my back & shoulders rounded & I do get stiffness & pain pretty often there. I have this wooden massager thing that's essentially like many wooden ellipses connected together & tied with handles in the ends so you can hold the handles & twist, turn & roll the thing all over your back. Just tried that instead of the ball & I swear I heard something popping XD. Everything feels really good now! Thank you for those easy - to-follow & clearly explained exercises! (Will definitely look through your channel for knee strengthening ones, I prefer to kneel instead of sit & being pretty heavy I bet my knees need some help.)
Absolutely amazing video
Thank you very much!
Thank you so much for all the videos you create for us. They are truly very helpful! I have probably missed this but I can't find a video on helping to improve balance. Have you created one? I'm sure you have and I've just missed it, but I thought I would ask because it would be so helpful for me to find a video to help with improving balance. Thank you so much!
You're very welcome, Renee H! I hope they help you! Believe it or not - I have NOT done a video on improving balance yet. Great suggestion! I'll see what I can do! Thanks for commenting.
Feels so good. Good job - thanks
Glad you found it helpful!
These are great! I felt relief immediately. I plan on doing these daily!
Wonderful! Happy to help!
Am so happy I facing upper trap tension I forget my shoulders in tensed position.. I just wish you could make a full series for back issues daily exercise for longer period of time so we can follow
I like the thumbs up move. I have been working on my computer a lot lately and it is always tight back there. I will try the yoga ball techniques as well as the yoga mat technique later. Thank you for this!
You are welcome! I hope you feel better soon!
Many thanks for your exercises. I’m a 68, overweight woman who has just taken up road cycling again. I have a painful knot in my mid lower back (tracheals)underneath the shoulder blades. I started some of yr exercises today and it seems to have really helped…many thanks!☺️😍
Love to hear that! You are so welcome!
I woke up with pain in an area of my back that has been getting worse daily. I only got as far as the genius tip with the ball in the pillow case and I can already feel so much relief! I’ll try the rest a little later but so far I can’t thank you enough 🌟
Wonderful news!
Thank you so much I did these for my shoulder and neck pain and it is all most gone when it comes back I do same exercises thank and god bless you and your family
You're so welcome!
Thank you!
You're welcome!
God bless u & ur family for this! This is to good
Thank you so much!
Excellent exercises amd instructions
Glad you like them!
VERY helpful! Well presented, good pacing, easy to follow. Thank you!
You are so welcome! Glad you enjoyed!
I watched the shoulder pain knot video and it worked I did everything but I didn't have tools but a chair and I was feeling good for 20 mins and it came right back I'm miserable this is day two no sleep and now it's moved in to my shoulders..thank you I actually got some relief for a little bit...
I hope you continue to feel better!
This video is Very necessary.♥️♥️ Much appreciated 👍
You are so welcome!
This worked wonders, i love you thanks so much
You're welcome!
These are the best exercises I made to relax my shoulders. It improves my mind too.
I am so glad you are finding these helpful!
I appreciate you!
Thank you!
I definitely need this 💯
I hope it helps!
Thank u soo much
My pleasure, Ali Mohamadi! I hope they help you! Thanks for commenting.
Thank you, helped me when I have soar shoulder after tennis.
Great to hear!
Great stretching exercises! I have been looking for this kind of relief for awhile I have knots in my upper trapezius. Thank You! Very beneficial for me!
You're so welcome!
Tq ❤
very nice exercises!
Glad you like them!
Nice one sir 👍
Thank you so much, David Jones! I hope these things help you, and thanks for commenting!
New subscriber I like the way you break down the exercise🎉
Thanks for subbing!
Who knew Superman's little brother was a Physical Therapist? Appreciate the helpful content.
The upper trap stretch was amazing!! Thank you so much.
You bet! Glad that one felt good.
Thank you
You're welcome!
Great 👍
Thank you so much, GERALD LETANG! I hope these things help you, and thanks for commenting!
Thanks
You are so welcome! Thank you for your kindness and generosity!
thanks
You're welcome!
Now to see your videos is in my routine it helped me alot I have question sir I have Hypermobilty in my shoulder and back how can I boost my stamina?
2. And can I do gym experience with this disorder
You truly are doing God's work Dr Jared, thank you
I appreciate that! Thank you!
Hi Dr Jared ,
Thank you very much .
You are very kind .
God bless you and your family.🙏🙏🙏
You are very welcome!
Do u have a video to help correct lumbar lordosis? I've just started doing your lower back stretches
Nyc bro I really want to try it....
I hope it helps!
Was in the middle of my chest/shouldee/tricep workout and mid way i felt a sudden tight feeling on my shoulder blades to neck that was hindering me, i stopped cuz i didnt want it to feel worse and i thought sleep could fix it and here i am now will try these later when i get back from school!
I hope these help!
Good morning 🌅...on 2-8-23 ....I need this exercise in my life 💯....thanks for making this video 💯😊🙏...and First to comment 😁
You're very welcome, Melissa Copeland! I hope they help you! Thanks so much for your kind comment and support. 🙏🏼
How many times a day should we do the exercises? If we use weights, should we do the exercises on back and shoulder days or in between workouts? Thanks
Hello doctor, i sprained my ankle inward about 6 months ago, and the scar tissue(like a some of the swelling is still here), i have not broken anything, i plau basketball right now and have ankle brace, ot deosnt cause me pain playing at high level, but for some reason sweeling is still here, phyisio therapist just siad to apply ice and and put on some anti inflammation losion,but, i am not sure if i should do something more about it because the swelling is 6 months here, i would appreciate your help.
Will slowly try. im nervous about making it worse. Seems like any little move aggrevates. At this point of chronic pain just can't handle worse.
When doing the Y exercises I feel clicks in my shoulder. mostly superior and posterior shoulder joint. They aren't really painful, but uncomfortable. what should I add or change when doing that exercise? I have never hurt my shoulders in the past. thank you!
Exercises for a frozen shoulder and cervical spondylitis pls, Dr. Jared. I have issues all through my back but yes, the lower traps. Now, because of a frozen shoulder, backward movement is rather limited and painful beyond a point.
Here is a video on frozen shoulder: th-cam.com/video/1PdyCdtkcGk/w-d-xo.html
Are the scap pinches good for helping rotator cuff pain.
How often do you recommend doing these exercises to achieve a noticeable consistent difference?
For the scrap pinches I’m not able to pull my arms all the way back. Are you moving your arms back while doing the pinches?
Can i do this for a trap strain too?
Can you do a video on where all trigger points are and why people get these knots and how to release each one. I am finding it really difficult to release my psoas in particular but I have lots of knots in my back and I dont know if they're classic trigger points. (Is that what myofascial trigger release is, pls help educate us!). Oh sorry just seen you have a link to a video on muscle knots in upper body. Thanks.
Thanks for your comment, dryroastedPnutta! I've got you covered already - please check out this playlist: th-cam.com/play/PLT4Yite3Tx5mh1YVQ7218HnRYlRVbOEVr.html Hope it helps!
As a mum this is very helpful. Always seems to hurt by holding my child etc
I am so glad you found this helpful and thank you for sharing!
I get lots of tension in my upper traps from anxiety and it makes it hard for me to take deep breath. Will this help
👍👍
🙌🏼🙌🏼
I’ve had neck pain for 2 years could be trauma related or Trapezius muscle
Can i substitute a tennis ball with a massgage gun or is it not as effective? Thank you!
when i do shoulders rolls i feel all the muscle knots while rolling, is making sound (only i can hear from within), hard to explain, but it is uncomfortable to roll over these knots. SHould I just do the rolls still?
💖
ooof it feels like ive been carrying a set of bricks on my back all this time and now it's gone
That’s amazing news!
👌🏻👌🏻👌🏻
putting the ball in a sock **mind blown**
All work but why they keep coming back???
Thank you this exercise is exactly what I needed 2:18
You are so welcome!
🙏🏾🙏🏾🙏🏾❤❤❤❤❤🌹🌹🌹🌹
I put two tennis balls in the sock to get both sides at once.
7:20 this is a very effective exercise. Helps very well. Try also home self-massage! Our team has developed a very cool back and neck massager, tested by doctors. He definitely deserves your attention. Thank you!
Thanks for the tip!
r.i.p his Jordans
I've been using these techniques for long period of time, and can say that non of them works properly! The only thing, i found very useful it is a massage with the tennis ball. Despite the fact that it can be used to release your trigger points, i noticed that tennis ball has no such effect like the massage gun does.
I got beef with u. Where were u 8 months ago?
Ha ha, right here!
Duct tape two tennis balls together and roll on them
Omg so much talky talky.
My spine has a flat curve and probably because of my posture. Due to this my lower back hurts considerably and I'm also mildly asthmatic, so pain around chest gives difficulty breathing. The recent x ray shows my spine has a flat curve, how do i treat it? Can you please make a video about lower back and chest? I'll be really thankful 😊 this video was helpful❤️