Cranky Necks and Achey Traps: Neck and Shoulder Movement Tips

Some of my patients with chronic stiffness and weakness throughout the neck, traps, and shoulder region often have a lot of difficulty with accessing range in their stretches and with pressing exercises in the gym. The below series helps to start creating a feel for shifting weight into a sensitive area and to then load further. I don’t think we need to wait for a resolution of tightness to load the area, the load will be the point in these instances.

Wall Breath and Reach: I’ve made this adapted drill from David Grey’s excellent upper body course, where he does this on the ground, to be helpful in different positions. For a lot of my patients with significant shoulder stiffness, I start them on the wall and use hands-on cues to promote more of a shift into the focus side. The goal here is to promote breathing into a tensed position in order to create more space as you progress.

Banded Wall Slides: A simple way to start to own that new range of motion from the above drill is to use a wall as a reference point and to add a band between the hands. 

KB Single Arm Sotts Press: Check out this version from Onnit Academy, demonstrating a single arm Sotts press to own that end range flexion, external rotation, and thoracic extension/rotation motion. The sky’s the limit from here on progression with increased weight, more time spent in the hold, and progressing to double arm dumbbell or a barbell press. Be creative and be consistent with your pressing!

Seeing some changes but still want a more individualized approach to your rehab? Looking for physical therapists in Long Beach who understand what it takes to make fitness a daily part of your life? If you want to learn how to take control with some expert guidance and treatments to optimize your performance and longevity, then that’s exactly what we provide at Zenith Performance Physical Therapy. Call or text us at 562-502-1767 to schedule a free phone consultation and come in for an evaluation! 

Thomas Bilodeau, PT DPT, USAW-L1

Zenith Performance Physical Therapy 

ICE Certified Specialist: Orthopedics, Fitness Athlete, Older Adult