Dan Bryan Fitness&Therapy

Neck and Shoulder Flexibility: Upper Trapezius Self - Trigger Point Release -

In this post were looking at ways to improve neck flexibility by showing self trigger point release for the upper trapezius muscle.

The Trapezius is a large diamond shaped muscle of the upper and mid back.
The upper fibres can have a tendency to become tight and create stiffness in the neck region.

This muscle can be released by using a tennis or massage ball by leaning against a wall. It's best achieved by using a massage stick pictured above. (Back-Knobber 2).

Directions -

1. Place the ball or massage stick at the 'X' site pictured. This is the site of a common trigger point (1) (2).

2. Gradually increase pressure at this site until mild but manageable discomfort is felt. Note - Applying too much pressure will result in contraction of the muscle (Guarding) making release impossible.

3. Hold for until a reduction in discomfort or tension is felt. This usually takes between 30-120 seconds.

Thank you for reading and I hope this provides you with great results.

References -

1. David G. Simons, Janet Travell, Lois S. Simons, Travell & Simmons’ Myofascial Pain and Dysfunction, The Trigger Point Manual, Volume 1. Upper Half of Body: Second Edition,© 1999 Williams and Wilkes

2. https://brentbrookbush.com/wp-content/uploads/2014/03/Upper-Body-Trigger-Points.jpg

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Glute Activation Circuit

Use these 4 exercises in quick succession to really activate your glute complex prior to activity. These should be done post release and stretching of tight antagonist muscles.

1. Prone Hip Extensions
2. Clams against wall
3. Side lying leg raise against wall
4. Ball Bridge weighted with band resisted hip abduction

12-20 reps for 1-3 sets at a 2/4/2 tempo.

For a more detailed breakdown of each exercise please review the earlier post's which focus on each one.

Thank you
Dan@nXg

Core Stability Progressions -

Static Chop

In this post were looking at more advanced core exercises. This post looks t the chop exercise a very common exercise that is usually not performed as well as it could be. This exercise integrates many muscle on the front of the body including the muscles of the chest and abdominals. This is a very effective exercise for those with an exessively curved lumbar spine known as hyper-lordosis. The chop strengthens the muscles of the anterior sling which helps to reduce the aforementioned lordosis and also aids in anti-rotation of the trunk, an important function in activities that require a stable trunk.

Directions -

1. Stand with feet in a staggered position with front knee soft and back leg locked out with the balls of tree back foot driving into the ground.

2. Take a resistance band or cable using the rope attachment. Note the ankle point must be above and behind and lateral to yourself. The handles should be in the hands on the side of the back leg.

3. Squeeze your glutes and draw in your stomach as you push the handles downwards across body towards the knee cap of the opposite leg locking out the elbows.

4. Hold this position for a 2 second count before slowing returning to the start for a 4 second count. Note - The body must remain still and not rotate outwards towards the side you are pulling from as the aim is to resist rotation.

Thank you for reading.

Core Stability Progressions

Static Chop