How To Un-F*ck Your Traps - Stop Endlessly Stretching & Try This!
ฝัง
- เผยแพร่เมื่อ 27 พ.ค. 2024
- Beginner Body Restoration Program: www.conorharris.com/beginner-...
0:00 Why Upper Traps Get Tight
2:59 Exercise #1
5:08 Exercise #2
7:57 Exercise #3 - For Single-Sided Trap Tightness
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As someone who regularly has my jaw eject from my face due to neck tightness, this video is fantastic.
😂
Pure comedy. You're playing, but I have this issue with pain in my jaw 😅
😂😂😂😂😂
@@tonia9455me too:) i had. A therapist found my jaw issues were connected to my hips and stretching helped.
Me too. . 😭
I don't just need to unfck my trapezius, I need to unfck my whole body and my mind and life aswell
(Edit: I found a way, you can inflate and blow up your lungs and muscles like a balloon, but it takes some time to train your diaphragm. Look up Gracie breathing or just try it out yourself. Don't clench your butt or butthole, breathe from your crotch area up or down to the place where you have problems, slow breathing and imagine the muscles expanding)
Hold the stretch and imagine the muscle lengthening when breathing out.
Use your belly muscles to push the air or blood (idk how it works exactly) from the lungs into your muscles and tendons. You will feel a lot of resistance so you'll need a lot of force but be carefull not to hurt yourself. You might lose consciousness or get dizzy
😆
Assume the position. Legs at 90 degrees. Feet against the wall. Fixes everything…
Hahahaha
@@MarkNOTW i'll try tomorrow
maybe the next video will cover all that
Jaw dropping information! Thank you for this
0:39 I cant stop laughing how calmly he said that hahahaa
0:39
It took me a second to realize what he said because it was just so smooth XD
I can’t believe he didn’t automatically start laughing 😂😂
I’m so happy he didn’t cut that out of the video 😂
I subscribed bc of it
I'm definitely going to do these exercises to prevent jaw detachment.
undoing 28+ years of untreated seizure stress.
every vid helps. thank you.
On a - slightly- different topic but somehow related, MSK neurology made a video about the "forward neck posture/nerd neck is a myth" and how to change your habits to avoid this "nerd neck". Having a genetically long neck and a desk job many years ago (and bad posture), his video helped A LOT and did great for me. Most PT advise chin tucks which are in fact counterproductive. He has better exercises which are somehow "the opposites" of chin tucks. On a side-note and this is why I wrote this comment here : I did these exercises for a while (and continue to work on a better posture everyday) and immediately noticed how my upper/top traps would stop feeling "tight", everything surrounding the collarbones would feel much better, same for the neck muscles behind the skull at the bottom and it helps to resurrect the neck muscles at the front (for me I would compare front neck muscles to "sleeping glutes" for sitting too much). I noticed it also helps to naturally put your chest in a better position (and the shoulders). CHeers
That makes sense. I work from home and my head feels heavy from bad posture where I have to lay down off and on throughout the day. Big decrease in quality of life. My doctor gave me exercises one being chin tucks but they hurt so I don’t do them. Thanks for sharing.
The exercise no. 2 is really good for pianists who suffered/suffers from upper trapz tightness. I am a pianist that experiences tightness on my back and it has compromised my arms to play the piano because the arms are attached to the back as well. I do hope I can maintain this position while playing to be more free when playing the piano
So far this is the best explained video from what the problem is, why it happens, what we need to do, focus areas, expected outcomes - then an example of how to do them. Actually learned something.
This is the video I’ve been waiting for, the sitting part is a f**king game changer 🙏🏻
Thanks mate, I have had neck and trap problems before which have gone away after a day or so. This time it lasted for almost a week, I look for so many different stretches and exercises and yours is definitely one of the best so far for instant relief. Is the pain gone away, no, but I think about a 60% improvement and I just started. Best of all its easy and you can do it in your own home with little equipment. I realised if I continue with poor ergonomics and posture this pain will continue...but these exercises really helped.
Can just say that good insight. I only see myself in mostly all of those video.
You're doing great.
Really well explained,thank you. Glad I found his before my jaw flew off !
Phenominal video, the way you added the common mistakes and what they looked like was very helpful. Not many videos explain the common issues so well that we know what to look for as much as a trainer would. Well done and thankyou 🙏
You all do such great videos thanks so much, I love these. Very useful. Thanks for all the tips about what not to do. Great channel!
Thank you! This is exactly what I was looking for.
Really, really excellent info! Thank you!
Dud when i see your videos im starting to inhalate like a boss and my stiff body starts to feel better. Thank you for the content :)
This is the best video i saw on this theme ever! I had several sessions with physiotherapists but this exercises did not help me.
I did this exercises the first time now and i think if i will keep going on these my aliment goes away!
Thank you so much!
These exercises felt really good. It helped me hone in on my breathing allowing me to fully relax with those quiet breaths. I def gotta stay aware of my breathing throughout the day. Thank you Conor 🙏
Forward head posture causes jaw dislocation… well noted 😮
😂
😂😂😂 that scared me for my posture!
The jaw bone😂😂 nice cover😂
Thanks you doc!
This is EXACTLY what happens to my jaw! Thanks for sharing your knowledge.
This seems to explain why when I wake up, I often have the feeling of needing to pull down my shoulders to crack my collar bone.
Damn, i've looked alot of videos. but this one hits exactly when he showed the ribcage bent on one side it clicked for me. I finally know why i have constant pain in my trap and upper neck thanks!
Very very interesting😊
I came here to learn how to make my muscles green, and therefore good, and also 👍
Nice! I just went to pt for my shoulders, apparently my left side was super tense and the posture advice was well needed 😊
Thank u so very much for this video 🙏
I came home from a longer jog than I do ×1pw I run to a supermarket on the other side of town because it is in the 💰💰💰 side of town & has better selection ( need to know ...not) then I walk briskly back holding shopping bag & carrying backpack.
I do exercises with the shopping bag both sides. I have noticed lately that my right traps tight but the top of shoulder up to base of head on the left side is tight & that side feels weaker and tired easily. It also doesn't work the same muscles evenly. My breathing is from the neck once I start getting puffed no matter how hard I try not to. I just can't get the air in.
I'm getting older and I guess things are getting worn out as I've pushed my body hard over the years physically & mentally.
Happy to mention though...that my jaw hasn't come unhinged...yet anyway, that will be the next thing.
Blah blah anyway this video was the first one came up on my feed when I got 🏡 The algorithms knew🤔🧐
Luv the title , my whole posture getting f**ked up after an accident
tried the sitted exercize and felt a lot of stinging in my back and side muscles and it was really hard keeping the right posture. definitely will do these more often to see the results
Interesting Idea for you. I had upper left trap problems and I think it's due to a dislocation of the sternoclavicular joint. It was causing all sorts of problems like glenoid joint problems, psuedo rotator cuff problems, levator scapulae tightness sternocleidomastoid tightness, tightness at my hips, glute engagement problems, dysfunction is good walking patterns ( all in my left side). I think I had this problem since HS due to a wrestling injury. Randomly last week I did some weird stretch and I felt my clavicle pop and my left clavicle now feels even with my right clavicle. It was weird because I mentioned my weird clavicle position to my PTs before and none of them would look into more.
I can't say for certain this was my issue but it makes sense after feeling a random pop at my sternoclavicular joint with an instant wave of relief throughout my entire body.
Oh something else, I think this injury was over looked because supposedly sternoclavicular joint dislocation can be present but overall shoulder health will be "good".
I can relate to a lot of what you wrote. I have hypermobility and my clavicle is shifty at both the sternoclavicular joint and the acromioclavicular joint. My shoulder is janky, my sternocleidomastoid hates me, and I have issues with all the other things you mentioned, too. I don't think I have had a clavicular dislocation, but definitely subluxations. Good luck with your health journey. I hope you continue to have relief.
Yes a subluxation feels right. I haven't learned about that before so I didn't know it existed.
Thank you, everyday I get stressed wondering when all my problems will come back but so far so good. I hope it stays this way. I've dealt with this problem for years and lost hope till now.
@@I_Call_You_Moonchild
Describe this weird stretch of possible
Please?
I was bent at my back crossing my arms as I was holding /pinching the tip of my upper trasp as I was pulling my elbows forward and up.
Idk why I did it. I just did. @@Hologram_
@@Hologram_ I think I had a similar issue described that started when I was training BJJ. My theory was it happened due to excessive chest activation and internal rotation. I found cobra pose in yoga caused that helpful pop. But I had to ease my way into it over time because I'd feel a lot of tightness in my sternum when I tried that position out.
Great video connor, got plenty of relief from the exercises...how often do you recommend doing these?
Thank you ❤
Oh Dr , this is so Helpful for me , I'm 23yo and ,the last Exercise is my situation,
I'll make it my mission to try these exercises.
I'm truly grateful for this video ,Thank you 🫶watching from🇻🇺 South Pacific Island nation ✨️👏💐👏💐👏
I lmao at jaw popping off!
I have been doing all kinds of theraband, aggressive foam roller stuff........i have titanium,medical plastic in between my c4,c5,c6......the exercises in this vid work way better than the theraband,roller stuff
Another thing is that tightness specifically in this area can be directly related to magnesium deficiency! (Also contributes to insomnia, anxiety, muscle cramps, heart palpitations, etc) A significant amount of the population has this deficiency since our food has become less nutritious.
I'll be trying that single sided today. Desk job, left hand is on a keyboard, right hand is more extended on a mouse all day. The mouse side is always much tighter than the other, being more extended.
10:41 - correction (possibly). We can breath with our back (singers do that to have more air as an example). In such case, it's okay for shoulders to go forwars since the expansion goes near the spine
I always be having one of the right traps rising more than my left during lateral raises.
Me too buddy, I really have to sweep out more on the right side during lateral raises
For me, it's the left that is constantly popping up.
@@kevinb7058 I have scapular wining on the right side so that may be the reasoning for me
love your videos but I find every single exercise you recommend to be really complex, also how do I keep a good posture once I get is there a routine that you would recommend.
I work in healthcare and my neck is permanently looking downwards to treat. This video has made so much make sense to me. How many repetitions would you suggest for exercise 3? And how long should I hold? Many thanks!
I see that kind of ball in a lot of your videos; can you give a recommendation for which ball to get? Thank you!
Thank you for teaching me how not to explode my jaw.
I picked up a Vibra Band massage gun with strap I put the strap behind my back with relief from years of Walmart receiving and Maint. It's like Dental Floss for your back. Just stay from kidneys with and behind the knee. The thing reset me back about 20 years.
真的是 非常 謝謝你 無私的付出
This is a perfect explaination. Why are doctors not able to explain it this way? This video is great
Do you have any videos that address a tight nervy pain around the pec minor? I have rib flare with an elevated shoulder and painful sensation in my pecs near my underarm.
I am currently experiencing severe pain around my outer and upper chest area and sometimes in the ribs too. My upper back has been quite painful as well, often around the shoulder blades and lats. I am only 25 years old and have been checked for a heart attack in the ER but they say it is most likely muscle-skeletal, nothing heart-related. I would greatly appreciate a video on this matter.
Exact same Problem here!
I am 29 and I go to Physiotherapy since May 2023... nothing happend
@@red-inc.2579 Have you had any scans of your spine done? I have an appointment soon to get an x-ray... I also tried physio and a lot of stretching and exercise drills as well as fascia release. But the pain comes and goes regardless...
is there a vid for pinched nerve pain in neck? Also wow, I know the other guy in the vid, he and I used to hang out haha.
Where do you get that Block? What do you call it?
How do I fix a high and forward left hip and a high and forward right shoulder? The cause of my postural assymetry is the lack of a left molar in my upper jaw. Whenever I chew on my left side i become way more even but the muscles are still keeping me in a fixed postiton. I was wondering which muscles to stretch and which muscles to strengthen, and what else i should do to become symmetrical.
People who have short breathing..... it seems like this would help. ❤
I feel painfully called out just before 30 seconds into the video... (already excited for the rest of this video!)
0:40 how to hurt your skeleton.. ☠
Can you do a video about how to elongate the neck please?😭😭😭😭😭😭😭😭😭😭
Sadly, my Forward head posture has already caused jaw dislocation and spine issue. I have been suggested a proper Jaw and Spine surgery now 💔
So essentially the first two ezecrises are dsigned to expand the rib cahe (anterior/posterior) and the last one is no doubt mid to low traps and the rest. But going back to the first, whays the need for the lower body position? Whats that doing exactly? I could hypothesize but I feel it could be explained more.
My phone is definitely listening in
I was just about to stretch my upper trap when this came up. Thank you TH-cam algorithm
gotta row ma man
How to stick back ejected jaw, pls help
well there's something else I can try
been Driving a commercial vehicle since 1997 It was shortly after that I developed TMJ
What does he mean by side abs? Obliques ??
when i breath like how you say, calmly and without my neck, it feels like i dont get enough air and i end up panicking by the 3rd or fourth breath
What if you have tight traps but your ribcage is forward and you have scapular winging?
So should we strengthen the upper traps after relieving the tension . Thank you
Don't buy gaming chairs. I have a one right now, and while it's not the worst gaming chair I've had (So far they've all sucked), it's literally hurting my neck back and shoulders because of how bad the ergonomics are on the back.
My gaming chair literally has caused my sciatica to get pinched 🤣 tossing it out when I move next week
I’ve got a 2nd hand recon office chair. I always choose one where I can set the angle to slope so my hips are (slightly) higher than my knees.
Uncle vester has joined the chat
The video cut at “the jaw detaching itself”. Why does that occur?
I do deep self massage but I need something else. Massages work though! Hurtful but pleasant
Sir I feel that my left side traps muscle is less and right side is more i mean it feels that way
is it me or are these exercises pretty much all the same?? Once I got the notification for Conor's new video I was like "I wonder if there's gonna be a guy lying on his back with his legs bent against the wall" 😂🤣😂
They pretty much are, but there are like a hundred vids
Thank you i thought i was going crazy.. like why is exercise just laying down and breathing 😭😭
What if my shoulders are so rounded they're always "popped up" from the ground?
I was on fire once and putting my feet up a wall and bending my knees at a 90-degree angle put it right out
My girlfriend broke up with me and the 90/90 was the only thing that made me feel better
Didn’t watch the video yet, but I have a feeling it has something to do with the ribcage.
Ugh hate when my jaw detaches
Sigh…the huge part you are missing, is that the bad posture you are talking about, translates into shortening/tension in the pecs. It hurts in the traps because tight/shortened pecs cause the traps to be too stretched, which is why it hurts. It hurts in the traps, sure, but the problem is the pecs. You want to relieve the traps? You need to work on getting muscles on your front side to release. As a body worker, you see this a lot. The problem tends to be the opposite muscles from the ones you are feeling the pain in.
What do you suggest for pecs in bits last 10 months pecs under arm left trap and neck horrendous pain.
Forgot to mention I had winged scapula which I managed to get back in place through exercises but pain still remains mainly in shoulder and down left forearm
@@patroche7603 man…you got a lot going on. Some major rotator cup issues. Injuries?I def wouldn’t be able to give a specific suggestion without actually observing what it looks and feels like. Test range of motion. I would definitely be doing gentle stretches . Also, sounds like you’ve got some nerve impingement at you neck(nerve roots for arm and shoulder and rotator cuff). I get similar pain in my left arm and my rotator cuff, because of degenerative disc disease. I regularly do yoga, and upper body strengthening, like pull ups, just to maintain the pain. It can still get pretty bad, but, before the yoga and upper body strengthening, it would get so bad I’d have panic attacks over thinking I was having a heart attack….
Thanks for the education. Care about are body is important. Thanks. Question....I got diastasis recti any exercise to help my core get strong. Thanks
as im doing exercise two my whole left hand starts getting intense pains and needles. i suffer from a severly tight upper back and cannot really get expansion thru the ribs
You are very likely exerting too much effort. Try to relax your arms a lot more
1:15
6:46 key
Lmao the jaw part made me cry
How many times a day you reckon we bust these bad boys out?
I can’t touch my psis to the floor. Why?
if you breathe with diaphragm you don't need rest of chest at all, I don't feel it moving at all 😂
this video keeps skipping to the end and wont let me watch it
The top half of his head is the head of an 8 year old named Danny.
Trevs… you gotta love him ❤
Prosím české titulky....
Is it normal to get kind of dizzy while doing this?
stay hydrated,move slow,make sure your breathing
😍🥰😍
So thats where my jaw pain comes from. Gotta buy some glue, got it!
Un-ef your entire traps with the Curtis technique. As an LMT this keeps my clients coming back 🫶🏽
The hottest guys on the web ❤
This guy is so handsome Ima have to watch this a few times to make sure it soaks in.
⛲️🙏🏽😇😇😇
you don't even show him doing the first exercise? Just talking about it
He was doing it, it’s a subtle movement.
@adambarlow7787 spend more time on the movement (explaining/showing/indicators of what you should feel) was waaaay too much boring talking..
just honest advice sry, there's a million of these on TH-cam and I don't generally feel that annoyed after listening to a whole breakdown of an exercise.
feeling like I didn't get much outta that.
8 minutes to get to the help. cruel.
For whatever reason, I dislike overly tattooed presenters. Good to see that some people are still resisting this crazy trend.
How do you know he doesn't have tatts under his clothes?