Have you struggled with neck pain when lifting? Let me know about it and if this combo can help. Also, what other common lifting injuries do you want me to cover next?
Hey doc, thanks for the quality content. Not injury related, but could you please cover stretching dos and don'ts in general for sports like gymnastics, combat sports etc where a high degree of flexibility is required? There's so much misinformation lingering around on this topic, I'd really appreciate it from a reliable source.
I think one great thing to talk about is what to do right after a tear or injury. For example, 1 week ago I was doing shoulder presses with a cold body and I pushed too quickly and heavily. On my last rep I felt a very sharp pain on the right back side of my neck. At the end of the day I couldnt turn my head, but even to this day I still feel a little of the pain. It would be great to know that if this happens again, what is the best thing to do right away, what to do in the near term and long term. More specifically how can we prevent this, and how do we know when we can go back to lifting, etc.
I understand si joint issues are rare. How do you successfully diagnose if the source of your pain is coming from your disc at l5s1 or SI joint? What are the best treatments. Please don't give me the answer it depends. Rather show us specific cases and examples
I've been suffering with trap and neck pain for several years. Every top doc and PT has not given me even HALF of the information you just did. I am beyond grateful for your knowledge and this video. Thank you, thank you, thank you!
I had the exact same reaction. Just sitting in my chair doing the last movement without a band, I felt my neck loosen slightly and felt a part of my back that I don’t remember ever feeling - that lower trap…wow.
This is EXACTLY the video I was looking for! Ive been having a burning sensation in my upper traps during RDLs and side lat raises due to overactivation of the upper traps so I cue myself to decompress the shoulders and turn “on” my lower lats before the exercise now. However I’ve the same serious burning sensation (progressively getting worse) while doing things like handstands, sitting infront of a computer with a slouched back, and even when walking while carrying (not heavy) things. I’ve been madly searching a solution to this problem these couple of days so I’m really glad you put a video out! Thanks :)
Thanks Dr! I found your channel last month and immediately treated myself to your book for Xmas. I am overwhelmed by the quality of content and have started implementing what I've learned to address my sciatica and old hamstring injury during my workouts!
You are THE BEST. Recently discovered the source of my own neck pain and finding exercises to fix it. I don't squat but been trying to fix my car accident injuries forever and literally all the chiro, physio and rehab specialists have only ever addressed my symptoms for yrs, and (to no one's surprise) they are only progressively getting worse cuz of yrs of muscle imbalance and mobility.
Might not work for everyone but I started doing bridges. From the back position and the front position. Took a couple weeks to get my neck strong enough to handle it. Pain Free now
Hey man i was binging some of ur earlier vids for tips and saw u say the “3 dynamic core exercises” but cant find a video or explanation on that subject, i recall u saying something about it being for strengthening ur abdominal muscles. please may u write an explanation or create a short video for the subject, thanks and keep up the great work! :)
Thanks for the video! I've been getting this exact same pain often when doing pullups. Going to try some of these exercises and report back (if I remember to lol)
What about if you already injured the trap muscle? According to the chiropractor I tore my upper right trap & it didn’t heal right (I never had surgery, I seen a chiropractor & physical therapist almost 3 years later.) chiropractor did his treatment & it gave me more range of motion in my neck & some tightness relief & then I did physical therapy & that gave slight pain relief but anytime I try & push myself in the gym I either get sore on that trap to where I need to take days off or it gets hurt. So far nothing has worked
@@Bz.813 not 100%. I got an X-ray and mri of my neck & shoulder, both were good except I did have forward head posture. There’s a natural curve to the neck and when you have bad posture and your shoulders roll forward, you naturally stick your head forward. It puts a lot of stress on your upper back and neck muscles and that’s usually due to weak upper back & rotator cuff muscles. I’m seeing a new physical therapist to correct that then re-evaluate. The physical therapy I did before I don’t think worked because I could only do 5 sessions due to insurance and I couldn’t afford out of pocket care. I have better insurance now with a better co-pay so I’m giving it another go. I also work a physically demanding job (heavy line automotive tech) so I have a lot more stress on those muscles already besides trying to get work done in the gym. I’ve just been doing cardio and legs then just doing the exercises that the physical therapist gave me for the upper body. Hoping to get back into it but we’ll see. If you don’t work a physically demanding job then you may have a better result than me cuz I also have not been able to stop working so I may not be getting the proper recovery. Good luck bro 🙏
its crazy when i went to a doctor didnt even tell me about all these things, i know i have weak muscle that i dont use in my back and this guy here told me evertyhing
I'm a little bit confused as to what the best way to treat trigger points is. Rolling them out seems to treat the symptoms but not the cause. I suffer from trigger points in my upper trap that can actually impinge a nerve and cause me to lose a little strength in my left triceps (had MRI scans done and it's not from the spine). I think this has to do with my upper back being weaker than my lower back and therefore I think the best way to go about it is to focus on strengthening the upper back. In addition to strengthening the upper back, I am doing soft tissue work on my pecs and I'm doing pec stretches. Would be great to hear your feedback on my problem!
Hello i need answer please, when my back of head is hurting on 1 side after lifting weights, can this help me too? Its not like trap muscle but its more up on head sometimes it hurt and its like pressure after 1 month of not working its great, but i wanna lift so much. Thanks for answering, I need your help!
Thanks for the great video. I have been dealing with a neck issue for years (also have shoulder and back issues). I have some fusion in 3 locations within the neck and occassionaly I do somehting in the gym that aggrevates the neck and I get serious pain due to pinched nerves. I'm just never sure what causes but my guess is something I may be doing when working shoulders. I do notice that if I try to do chest fly with heavy weights that will also cause pinched nerves. Is there any shoulder movement you would recommend I do, or don't do? At this point I almost always avoid any heavy weights. Thanks
Thank you for the video! I feel my trap constantly when pressing, overhead and even bench pressing and during push ups. Now lifting my arm out or above my head all I feel is a burn in my trap. It's lead to imbalances between left trap and right trap and causing my left pec to be underdevloped due to my trap carrying the bulk of work when pressing. Will definitley incorporate this to my routine. How many times per week should this be done? 2-3 or more?
Thank you for sharing this doc - much appreciated Qs: I was getting some muscle cramps while doing the lying external rotation exercise, which looked quite simple but it was hard to execute. Could I trouble you to explain please the reason to get muscle cramps at the should joint region whilst doing the external rotations ? Thanks Zo
Hi Aaron, I already do Y-Raise and Pull-Appart but nowhere is being told the ratio of strength to be achieved between exercises to know if the imbalance has been fixed. For example, of much do I need to lift with Y-raise in comparison to Row to have good upper-lower traps balance. Any idea Doc?
I am experiencing this pain in my upper neck whenever i lift heavy from pat 4-5 days. It feels like whenever the blood flow goes up the pain also spikes.
The last exercise ( usage of the band ) , I'm feeling it in the shoulders and 'upper and outer' lats area; no where else ( I do think that the band that I am using may be offering a little too much resistance; I might need a weaker band ..... any suggestions on how I might get it to effect the lower traps ??? Thank you.
Having a knee pain due to a knee twist whiles squatting and the side of the knee is swollen... Don't Know if it's a blood clot or a shifted bine please any help?
First,make sure to sit with an upright posture You can do scapular pinches , chin tuck , prone extension and side lying external rotation You should focus to improve your shoulder strength and scapular stabilizers to compensate this overactivation
Have you struggled with neck pain when lifting? Let me know about it and if this combo can help. Also, what other common lifting injuries do you want me to cover next?
Hey doc, thanks for the quality content. Not injury related, but could you please cover stretching dos and don'ts in general for sports like gymnastics, combat sports etc where a high degree of flexibility is required? There's so much misinformation lingering around on this topic, I'd really appreciate it from a reliable source.
I think one great thing to talk about is what to do right after a tear or injury. For example, 1 week ago I was doing shoulder presses with a cold body and I pushed too quickly and heavily. On my last rep I felt a very sharp pain on the right back side of my neck.
At the end of the day I couldnt turn my head, but even to this day I still feel a little of the pain. It would be great to know that if this happens again, what is the best thing to do right away, what to do in the near term and long term. More specifically how can we prevent this, and how do we know when we can go back to lifting, etc.
Thank you for yours work, can you record video about sternum pain/chest pain/costochondritis after lifting? thank you!
Hello doc, can this imbalance lead to an injury or just neck pain?
I understand si joint issues are rare. How do you successfully diagnose if the source of your pain is coming from your disc at l5s1 or SI joint?
What are the best treatments.
Please don't give me the answer it depends. Rather show us specific cases and examples
I've been suffering with trap and neck pain for several years. Every top doc and PT has not given me even HALF of the information you just did. I am beyond grateful for your knowledge and this video. Thank you, thank you, thank you!
Did this help? I have the same issue
Those people usually depend on your pain not going away so they can bill you for each session.
That's been my experience.
I had the exact same reaction. Just sitting in my chair doing the last movement without a band, I felt my neck loosen slightly and felt a part of my back that I don’t remember ever feeling - that lower trap…wow.
@@prithviraj1080exactly lol
I just watched this having great pain last week during front squats. Today my Front Squats felt perfect because of these drills - thank you
This guy's tips are just gem....🙂
This is EXACTLY the video I was looking for! Ive been having a burning sensation in my upper traps during RDLs and side lat raises due to overactivation of the upper traps so I cue myself to decompress the shoulders and turn “on” my lower lats before the exercise now.
However I’ve the same serious burning sensation (progressively getting worse) while doing things like handstands, sitting infront of a computer with a slouched back, and even when walking while carrying (not heavy) things.
I’ve been madly searching a solution to this problem these couple of days so I’m really glad you put a video out! Thanks :)
Did this help? I have the same issue
Hey, the same question, i am curious :) @derekchan2212 waiting for answer!
@@The10thaccount Hey, i have the same issue, mind doing a global group?
Would be nice to hear... I ahve the same issue
Bro, greatest channel EVER. Thank you, and God bless you.
Thanks Dr! I found your channel last month and immediately treated myself to your book for Xmas. I am overwhelmed by the quality of content and have started implementing what I've learned to address my sciatica and old hamstring injury during my workouts!
Yes! This keeps happening every few months! Thank you!
I just got this, impeccable timing
Hope this can help!
this was very much needed, thanks for the great content!
You're so welcome!
You are THE BEST. Recently discovered the source of my own neck pain and finding exercises to fix it. I don't squat but been trying to fix my car accident injuries forever and literally all the chiro, physio and rehab specialists have only ever addressed my symptoms for yrs, and (to no one's surprise) they are only progressively getting worse cuz of yrs of muscle imbalance and mobility.
I have the exact same thing happening! Doctors and PTs have just been worthless in this healing journey!
Sir I love your treatment.. Always works for me...
Thnk you so much
Fantastic video, once again! 🙌
Thank you!
Might not work for everyone but I started doing bridges. From the back position and the front position. Took a couple weeks to get my neck strong enough to handle it. Pain Free now
@williamofhler5613 What type of bridges? thanks
Hey man i was binging some of ur earlier vids for tips and saw u say the “3 dynamic core exercises” but cant find a video or explanation on that subject, i recall u saying something about it being for strengthening ur abdominal muscles. please may u write an explanation or create a short video for the subject, thanks and keep up the great work! :)
Hello sir , There is so much to learn from you, thank you! Namaste from India.🙏
Solid upload.
Thank you!
Yeah I needed this. Thanks Doc wishes from India 🇮🇳
You're welcome!
great.
THX to Alex too
Thanks for the video! I've been getting this exact same pain often when doing pullups. Going to try some of these exercises and report back (if I remember to lol)
Did it work?
I love your videos. You have so much info to offer
Aaron, you are an awesome person, thank you for sharing with us
What about if you already injured the trap muscle? According to the chiropractor I tore my upper right trap & it didn’t heal right (I never had surgery, I seen a chiropractor & physical therapist almost 3 years later.) chiropractor did his treatment & it gave me more range of motion in my neck & some tightness relief & then I did physical therapy & that gave slight pain relief but anytime I try & push myself in the gym I either get sore on that trap to where I need to take days off or it gets hurt. So far nothing has worked
Have you bin able to fix your issue bro ?? I’m also dealing with this
@@Bz.813 not 100%. I got an X-ray and mri of my neck & shoulder, both were good except I did have forward head posture. There’s a natural curve to the neck and when you have bad posture and your shoulders roll forward, you naturally stick your head forward. It puts a lot of stress on your upper back and neck muscles and that’s usually due to weak upper back & rotator cuff muscles. I’m seeing a new physical therapist to correct that then re-evaluate. The physical therapy I did before I don’t think worked because I could only do 5 sessions due to insurance and I couldn’t afford out of pocket care. I have better insurance now with a better co-pay so I’m giving it another go. I also work a physically demanding job (heavy line automotive tech) so I have a lot more stress on those muscles already besides trying to get work done in the gym. I’ve just been doing cardio and legs then just doing the exercises that the physical therapist gave me for the upper body. Hoping to get back into it but we’ll see. If you don’t work a physically demanding job then you may have a better result than me cuz I also have not been able to stop working so I may not be getting the proper recovery. Good luck bro 🙏
Thanks a million!
I REALLY need to do this regularly
its crazy when i went to a doctor didnt even tell me about all these things, i know i have weak muscle that i dont use in my back and this guy here told me evertyhing
Thanks for the info 👍
Great video/info!!
I'm a little bit confused as to what the best way to treat trigger points is. Rolling them out seems to treat the symptoms but not the cause. I suffer from trigger points in my upper trap that can actually impinge a nerve and cause me to lose a little strength in my left triceps (had MRI scans done and it's not from the spine). I think this has to do with my upper back being weaker than my lower back and therefore I think the best way to go about it is to focus on strengthening the upper back. In addition to strengthening the upper back, I am doing soft tissue work on my pecs and I'm doing pec stretches. Would be great to hear your feedback on my problem!
Hi. What exercises would you suggest for pain in ftont of the shoulder probably the biceps tendon?
Do any of your crossfitters complain of neck pain following handstand push-ups? If so, what do resources do you have I can read? I have your book btw.
Can you do a video on c-spine bulging disc? Thank you for all your help!
Dr. Horsching would this exercise apply if someone has a squat bump/lump with trap pain?
Hello i need answer please, when my back of head is hurting on 1 side after lifting weights, can this help me too? Its not like trap muscle but its more up on head sometimes it hurt and its like pressure after 1 month of not working its great, but i wanna lift so much. Thanks for answering, I need your help!
Thanks for the great video. I have been dealing with a neck issue for years (also have shoulder and back issues). I have some fusion in 3 locations within the neck and occassionaly I do somehting in the gym that aggrevates the neck and I get serious pain due to pinched nerves. I'm just never sure what causes but my guess is something I may be doing when working shoulders. I do notice that if I try to do chest fly with heavy weights that will also cause pinched nerves. Is there any shoulder movement you would recommend I do, or don't do? At this point I almost always avoid any heavy weights. Thanks
Thank you for the video! I feel my trap constantly when pressing, overhead and even bench pressing and during push ups. Now lifting my arm out or above my head all I feel is a burn in my trap. It's lead to imbalances between left trap and right trap and causing my left pec to be underdevloped due to my trap carrying the bulk of work when pressing. Will definitley incorporate this to my routine. How many times per week should this be done? 2-3 or more?
i have neck pain at lower mid neck and forward head posture
Need a guide
I get upper trap/neck tightness from doing Lu raises.
Thank you for sharing this doc - much appreciated
Qs: I was getting some muscle cramps while doing the lying external rotation exercise, which looked quite simple but it was hard to execute. Could I trouble you to explain please the reason to get muscle cramps at the should joint region whilst doing the external rotations ?
Thanks
Zo
maybe you just need to slowly get stronger on that area, but make sure your diet and electrolites are on point
I'm a big confused on the last one. Why does shoulder external rotation activate the lower traps?
Hi Aaron, I already do Y-Raise and Pull-Appart but nowhere is being told the ratio of strength to be achieved between exercises to know if the imbalance has been fixed. For example, of much do I need to lift with Y-raise in comparison to Row to have good upper-lower traps balance. Any idea Doc?
I am experiencing this pain in my upper neck whenever i lift heavy from pat 4-5 days. It feels like whenever the blood flow goes up the pain also spikes.
The last exercise ( usage of the band ) , I'm feeling it in the shoulders and 'upper and outer' lats area; no where else ( I do think that the band that I am using may be offering a little too much resistance; I might need a weaker band ..... any suggestions on how I might get it to effect the lower traps ??? Thank you.
Having a knee pain due to a knee twist whiles squatting and the side of the knee is swollen... Don't Know if it's a blood clot or a shifted bine please any help?
Doc, please..translate to the russian laguingche. I am respect you!!! Thank you very much!
I'm working with someone right now that is doing that!
Great video, thank you. Just one question: what do I do if my upper trap feels overactive even in the first regressions of the exercises?
First,make sure to sit with an upright posture
You can do scapular pinches , chin tuck , prone extension and side lying external rotation
You should focus to improve your shoulder strength and scapular stabilizers to compensate this overactivation
Bro it's to do with breathing
❤️
Thanks for all your advices but you need to talk bout Neural flossing cause that could save a lot if people like me ! Salutations
How do I do these if I don’t have a table
@4.00 mark I guess you could hold up a weight if you dont have an assessor
just put a hole in my wall