Name: Upper Trapezius SA Static Release
Uploaded: 2023-04-26T01:01:42.000Z
Duration: 1 min 30 s

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https://stream.mux.com/8A81nKM6EENbHL02In5gHPd00Mzt6ZBYy9SGWyg01frbDo.m3u8

Learn how to properly perform the upper trapezius self-administered static stretch in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and safe stretch application to reduce upper trapezius muscle tone, decrease neck and shoulder tension, and improve cervical mobility. Enhance lateral cervical flexion and rotation range of motion while supporting optimal scapular positioning and postural alignment with this targeted static stretching technique. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to reduce neck discomfort, improve mobility, and restore optimal movement mechanics while reducing injury risk.

Introduction to Muscle Release Techniques

Focus on Levator Scapulae Muscle

Exploring Supraspinatus Trigger Points

Techniques for Releasing Upper Trapezius

Practical Application of Trigger Point Release

Upper Trapezius SA Static Release

This is Brent, President of B2C Fitness, and we're talking about static, self-administered release for those muscles that lie just above your scapula. Now, in the first video we did levator scapulae, because it has the propensity to get tightest first. Then we did supraspinatus, and now we're going to go ahead and do upper trap. So, I'm going to have Laura come out and help me demonstrate this. Now, in the first video we did levator scapulae, which is a muscle that runs down like this to the superior angle of your scapula, and the trigger point is right about here. Just above the superior angle. In the second video we did supraspinatus, and those trigger points lie just inside the supraspinous fossa, which is about there. The trap, the trigger points are a little anterior, and a little superior. So right about in here. Now, unlike the other two videos where I had Laura just lie flat back against this wall, to get the type of pressure that we're looking for, I'm actually going to have her turn 30 to 45 degrees from the wall, and then lean kind of sideways, and back into it. She's then going to look for the most tender area. -Okay, I found it. Good, and then she can passively just relax her head to the opposite side, and she's going to hold that position for 30 seconds to 2 minutes, or ideally until she gets release. Thank you.

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Knowing levator scapulae, rhomboids, upper trapezius, and pectoralis minor release and lengthening techniques can reduce shoulder pain, neck pain, scapulothoracic pain, etc. and improve fitness performance.

Scapula Muscles: Release and Lengthening

Integrated functional anatomy of the trapezius/trap muscles. Attachments, nerves, palpation, joint actions, arthrokinematics, fascia, triggerpoints, and behavior in postural dysfunction. Examples of common activation exercises, stretches, foam rolling, subsystems, and strength exercises for the trapezius/traps.

Trapezius Muscles

Upper Trapezius (Self-Administered) Static Release:

Explain to your patient/client where they can find their upper trapezius, and if necessary palpate the area you would like to target with the release tool.

Before asking your patient/client to place the ball behind their shoulder blade, demonstrate the technique.

Instruct your patient/client to assume a position standing against a wall, with a ball or similar release tool placed on their upper trapezius.

Have your patient/client lean back into the ball (pinning the ball between the upper trapezius and the wall behind them). For this technique it is often helpful to be at 45° to the wall, leaning into the wall with the ball "on top" of the trapezius.

Have your patient/client use their opposite hand to adjust the ball, keeping the arm of the upper trapezius to be released relaxed and by their side.

Using the same arm, may increase upper trapezius activity and reduce the chance of reducing over-activity (achieving a "release").

Have your patient/client roll the ball or release tool superior to inferior and medial to lateral, using the release tool to scan for the most tender point.

When the most tender point is located, have your patient hold still on that point and attempt to relax.

It may be helpful to lengthen the muscle during this technique by cueing your patient into flexion, contralateral flexion, and contralateral rotation (looking into opposite pocket).

Wait for the discomfort to subside or for a “release” to occur (generally 30 – 120 seconds).

Move on to another tender point or the next muscle to be released.

Attempting this technique in a supine position places the thoracic spine, cervical spine, and shoulder in a compromised position and is not recommended.

Adjust the release tool by hand when necessary, there is no need to assume a position that you would use in "limbo" to get pressure on a trigger point.

Numbness, tingling, and searing pain are not a good thing! If tingling, numbness, or searing pain is felt in the shoulder, arm, or fingers, try to move a centimeter or two in any direction. If a comfortable position cannot be found, discard this technique. Although this position is unlikely to impinge a nerve, it is possible to stretch the brachial plexus.

Upper Trapezius SA Static Release

Crucifixion Stretch (Static Pec Stretch, Sub-occipital Release & Gentle Thoracic Mobilization)

Teres Major and Latissimus Dorsi SA Static Release

Thoracic Spine Self-Administered Mobilization

Posterior Shoulder SA Static Release

Subscapularis SA Static Release

Supraspinatus SA Static Release

Levator Scapulae SA Static Release

Pectoralis Minor SA Static Release

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