tight upper trapz

[xswtsalvationx0]

I have really tight upper trapz that I want to get rid of and I have been looking all over the internet for info about it, but nothing that I am trying to look for. Asking people like you guys who have actually been through this and got rid of the tightness will most likely be able to help me with the same stuff that it helped you with. I want to be loose, not tight anymore. I want relaxed shoulders.

Anyone else have tight upper trapz here or have had tightness and been able get rid of the tightness? What causes tight upper trapz other then doing any work on the weightroom that involves the shoulders?

1. How do you massage them correctly with a ball (tennis ball, softball, golf ball, etc)? Do you start at the top of the shoulder and make your way down to where your shoulder blades are next to your spine (holding the ball in one spot until the knott releases and then make your way down doing the same thing)? I have tried different things and the tightness just comes back.

2. Any exercises I should do or/and stretches? I have stronger internal rotation than external rotation. I know I need to do more external rotation work based on Mike Robertson's article and I am planning on to. I could make an |_| easily with both of my arms bent 90 degrees on the floor, but I cannot do the external rotation |-|. My right arm is less flexibile than my left in external rotation. In less than 10 seconds of the behind the back stretch 0(took me about 5-7 seconds), I could touch the finger tips of my top right hand with my bottom left hand finger tips, but I could not get even close with my bottom right hand.

3. I don't know if internal/external rotation has to do with my upper trapz or levator scapulae, but I threw in that information just incase you guys need it. On the other hand, my last question is does it have to do with the lower trapz needing some strength work or the external rotation being weaker and less flexible than internal?

I used to train by muscles 2 years ago and used to do uprightrows, shoulder press, shoulder shrugs (20 lbs), lateral raise/front raise/bent over raise with like 8 pounds going to 10, bicep curls (20 lbs was the most I ever gotten with my biceps), tricep kickback (not a very safe exercise, but I did not know back then), and a bunch of other exercises single joint. Also, I was using machines too, which I don't do anymore except for maybe the seated row or lat pulldown. I used to not know much about weightraining like I do now or go on boards to get help like I do now. I also used to be in the weightroom about 2 hours a day. I still see people in the weightroom training like I used to train (not no 2 hours though) with static stretching or ballistic stretching before lifting instead of dynamic warm up or go on the treadmill before weightraining.

I have seen a chiropractor and like my leg-length discrepancy with my left leg being shorter and the chiropractor fixing it and then it goes back short again, my trapz and levator scapulae do the same thing. They were loose and then they go back tight again..especially after weightraining. How can I avoid this and keep my upper trapz and levator scapulae out of the exercises if thats the right Q to ask or even better, how can the tightness be prevented and is there something I may be doing wrong in my technique that is causing them to tighten up? I focus on keeping my shoulders down and back.

TESTOSTERONE NATION - The Weakest Link
TESTOSTERONE NATION - Cracking the Rotator Cuff Conundrum
2 articles that I have found about shoulder work and exercises, but I don't know if that will help me.

 

[Streamline]

Sorry man but i could not be arsed reading that entire post. I read some of it though and i'll contribute as this has come up several times in class - It's a common problem.

Before i give any advice i think its very important that you see a physio. What i'm about to say is basic and they can give you better advice than what i can.

For starters you need to start doing rows and doing them properly! Squeeze your scaps together on the concentric phase of the lift, hold it there for a second and then complete the eccentric portion. Lift with a slow and controlled motion. Do this with LIGHT weight and stop the set as soon as you feel your upper traps working in the lift. Follow the same procedure for some rear delt flys. Limit and reduce the amount of work you're currently doing on your chest and anterior and middle delts as well as these are also contributing to the problem. This is very obvious but if you're doing any upper trap work, discontinue it immediately. Some middle and lower trap work will work wonders. I use to a static exercise to work the middle and lower traps...I don't know what the proper name for it is but we use to call them "hovers". I'm sure if you do a google search you'll find plently of exercises for the middle and lower traps. And lastly, stretch and stretch often. Specifically the chest and anterior delt area. You can do a chest stretch up against a wall...Again, you can probably find many stretches with a google search....

 

[theGOOCH]

I would occasionally get tightness in my traps and I'd get a stiff neck. I got one of those shiatsu massagers for Christmas and I'll be damned if it didn't do wonders. It's like a little pillow with the massagers inside

 

[Streamline]

Gee, talk about unappreciative...

 

[xswtsalvationx0]

how much does a physio cost?

By the way, I think I may just need to work on strengthening my middle and lower trapz to balance them out with my upper trapz. I should not be able to do shrugs (upper trapz) with more weight than I can with exercises for middle/lower trapz like TYWL.

I created a balancing (hopefully I made a good one) weightraining program with all the movements for the shoulders and upper/lower body, so hopefully that will help balance my body out and right/left side and also upper trapz with middle/lower trapz. I am planning on starting with light weight Monday and then move up weight each session.