ideas on stretching of trapezius, strenocleidomasoid, deltoid and scalene muscles

Hi,

i wanted to ask for ideas on stretching of trapezius, strenocleidomasoid, deltoid and scalene muscles - which are extremely tight and often have trigger points that give me headaches and brutal pain behind my eyes. Also i have the feeling that they limit all hanging exercises - could this be true? Any good stretch tips or other advice?

Thank you, Jochen

Hi Jochen, i'm sorry about your situation but we cannot make diagnosis behind a monitor and give suggestions. Tight neck muscles can be the cause of different problems. for more information you need to see a specialist.

Hi @Alessandro Mainente - i am in treatment and have regular appointments with a PT (who btw states i am in a way better state since beginning GB workouts and dropped the weight training). The cause is my work where i sit turned and have my elbows high. I already check i sit as straight as possible - but i guess i will have to counter balance by stretching and strengthening my muscles

So he did not give you exercises for your neck?

no, only massages

Simple exercises are that you press hand on your head/forehand to give yourself some resistance and push with the head, using all those muscles, against your head. You can make it isometric, or you can let yourself move a little bit. The angle of the force where you push will work different muscles.You could even use a rubber band resistance if you don't want to use your hands.  In between your sets, lay on the bed (or bench)  on your back and let your head hang gently down off the edge to stretch all the neck muscles. It can feel uncomfortable at first, if you are really tight. Just do what you can handle.

On October 10, 2016 at 8:50 AM, Jochen Friedrich said:

Hi @Alessandro Mainente - i am in treatment and have regular appointments with a PT (who btw states i am in a way better state since beginning GB workouts and dropped the weight training). The cause is my work where i sit turned and have my elbows high. I already check i sit as straight as possible - but i guess i will have to counter balance by stretching and strengthening my muscles

Hi Jochen,

Continue your Foundation 1 training and add the Thoracic Bridge series as well.

In addition, add standing time to your desk work on a surface that allows your hands to work with keyboard without elevating the shoulders.  Also the surface should not be so low you are hunched forward and downward to see either.

Yours in Fitness,

Coach Sommer

Thank you @Coach Sommer, i added all the stretch courses and work through each course once a week - and this helped a lot!

As to the desk recommendations - "unfortunately" i work as a dentist where it is not always easy to be in a healthy position. And sometimes i sit in "less than perfect" positions for a prolonged period of time.

Will continue with my workouts as they help me a lot - thank you for the great program Coach!

Jochen

Hi Jochen,

With all of the paper/computer work involved with running GB, I sometimes find myself in the same position.  I have found that 3x10r of neck extension work really helps.

Yours in Fitness,

Coach Sommer

Thank you Coach!

Jochen