Are your upper traps really over-active?
Many people experience tension or pain in their traps, and we often assume that indicates the muscles are overactive, and they need to relax more. But does it?
Resources mentioned in the episode:
- Register to our FREE live workshop on ‘How to Assess and Progress Pilates Clients’ here
- Schedule a call with our team here
- Connect with Raph on IG here
- Neck pain without red flags (spinal fracture, vertebral artery dissection, spinal cord injury, infection, cancer, AS) is nonspecific neck pain here
- Moderate quality evidence people with neck pain have increased pressure pain sensitivity throughout their bodies here
- Or maybe they don’t here
- Motor control is better than no treatment, but not better than strengthening here
- Motor control and neck strengthening exercise are more effective than shoulder exercises, with low quality evidence here
- Very low quality evidence that motor control, yoga/Pilates/Tai Chi/Qigong and strengthening exercises are equally effective here
- There are no known consistent risk factors for neck pain including computer use here
- Isometric and loaded ROM exercise reduce neck pain in the short term here
- Strengthening works better than stretching, ergonomic interventions or frequent breaks in the short-term here, and everything works about the same in the long-term
- Tests to identify clients with neck movement dysfunction / motor control deficits are not supported by evidence here
- Guideline for nonspecific neck pain is strengthening exercise, explain favorable prognosis, address psychosocial factors, and give manual therapy here
- Combining shoulder girdle + neck strengthening may be more effective in the short term for neck pain, compared to neck-only exercises here
TLDR – nonspecific neck pain. Probably strengthen it and try not to worry too much. If it feels good, roll it on a spiky ball too, or ask your partner to massage your neck.
About Raphael Bender:
Raph believes everyone deserves the opportunity to transform into a better version of themselves. His main strength as a teacher and movement professional is the ability to distill complex research findings into a simple, science-based approach to help people move fearlessly, thoughtlessly, and painlessly. He LOVES running, weights, cycling, and Contrology.
Raph holds a Master’s degree in Clinical Exercise Physiology (Rehabilitation), a Bachelor’s degree in Exercise and Sports Science, Diploma of Pilates Movement Therapy, and STOTT PILATES full certification.
How to Connect with Raphael:
- Find Breathe Education on Instagram, Facebook, LinkedIn, Youtube, and Twitter
- Find Raphael Bender on Instagram here: @the_raphaelbender
Purchase Raph’s books:
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