trap tightness question

[Besouro]

Hello,
I'm a new member here. I was adviced by Mr.Sonnon to join this forum in response to my question on MMA.tv.

I have a problem with the tightness of the muscles on the front and back side (=traps) of my neck. They're tense all the time so I can't even with effort pull my shoulders down completely (my arms don't touch my body). This causes me problems while working out with weights (shoulder injuries) etc. and generally makes my body tense while moving.

Do you know about any exercise or exercise procotol that might help? Thanks.

Edited: I don't really know when this problem started. I just knew for a long time that I have trouble executing some of hand the movements smoothly and with power. Only recently I found out the cause.

In addition to MA training, I use conventional weight training. This might be aggravating the condinion.

I'm not aware of any injury or other factor that might cause it. My guess would be the poor body posture I had most of my lifetime (if that's possible).

[Scott Sonnon]

Welcome to the forum. As per our forum courtesy policy, please begin by posting in the Welcome Mat an introduction to your background and interests here at RMAX so we can get to know you and help you surpass your goals, including your full, real name in the signature. Then, return to this thread and describe your current training / issues which preceded this problem, and your thread will be unlocked.

[Vbrown]

Howdy,

Since I can't see your structure in person, I can only make a couple of guesses and suggestions.

First off, I would bet dollars to donuts that you keep your head forward of your shoulders. I'm sure there are other issues involved, but that's gonna be a big one. Work on your neck mobility in general and the SCM muscles specifically to get your head back over your shoulders.

One thing I've used with good results is a GPP exercise. Using a dip bar or Gravitron, set up to do dips but do them WITHOUT bending your elbows. You will be moving the shoulder girdle up and then down. As you bring them down, also bring them back and keep your head UP. Look up at about 45 degrees through the whole exercise.

This will start you getting used to accessing the muscles to reestablish posture. Don't stop there, it's only a GPP beginning. But it's a good place to start.

Hope it helps,

Vince

[Ryan Murdock]

Hi Mirek,

You'd be extremely well served by getting on a Warrior Wellness program as soon as possible.

Drop the conventional weight training for the time being and focus on "cleaning the slate".

Check out these articles to give you a better idea of what I mean:

Cleaning The Slate (http://www.circularstrengthmag.com/25/sonnon.html)
Developing Warrior Wellness (http://www.circularstrengthmag.com/32/sonnon5.html)

Cheers!
Ryan

[Besouro]

Hello Vince and Ryan,
I'd say my head is not that much forward of my shoulders. I used to have a "hunch" on my upper back, but I already got rid of it.

As for the exercises - I just can't bring my shoulders back and down. My neck muscles immediately contract even when I try it just sitting there. I tried different exercises with weights similar to the one you describe, but I feel I only ended up reinforcing the bad habit. I also had little success with normal neck stretching exercises.

I think the exercises for neck mobility would be the right choice. Mr.Sonnon talked about 'tank tracks' - is that an exercise or a protocol? Is it a part of the Warrior wellness?

Mirek