Neck pain tension and back trap muscles

Part of my Lyme muscle recovery:

My upper back was pretty hard to loosen up, only so much meat up there to work with, hard to trigger point or myofacially release it with Theracane, golf balls ect....but still possible.

But, releasing is only part one of this, part two is you need to strengthen it. Cant strengthen very well without loosening first though.

One very important thing I noticed with rebuilding my body muscle by muscle (yes, thats right) is how important muscle balance is. This can happen naturally from the positions you hold most or workout most intentionally or non-intentionally. Active muscle will over-activate doing the work for lazy, stuck, or injured muscles.

Which brings me to the trap muscles. O la....there are three!

1)Upper (that knot on top your shoulders)
2)Mid
3)Lower

Working out all three will help identify and cover/correct the trap at issue.

Many people, even You-tubers only do one area.

Look for vids doing all three separate. A stretch band is an easy place to start. Weight can be added later and changing to position so gravity will be helping too.

The fact that the shoulder has ten tendons means we need to exercise all and understand that some are certainly made weaker than the main ones, but still important to even out the tension balance.

"Balanced tension"...has NO tension!

The deltoid area is overlapping confusion. I had stuff stuck there on both sides, and it took a long time.

This will take a while, less time if you Dont let it get stuck. Do arm rotations in all directions. Ad soup cans later for light weight. For now i'd use Permetrex cream with DMSO over it at night.

When its less touchy.....then release and some days ..or weeks after..rebuild.

For release in shoulder:

Golf balls are still to wide for releasing shoulder tendons.

1)A theracane has two knobs on it that are perfect but you need to put a foam roller under it to keep in place while upright on the floor. (google one)

2)So, I made a little trigger point tool about 1.25" deep by 3/4" diameter from a rubber stopper (from Ace hardware) mounted to a 2"x2" x 5/16" plastic plate. Can use this on the floor and a wall, it marks up the wall though.

After that , again, I used both and then applied Permetrex cream with DMSO over it at night.

WBF,

I have not made any fitness videos and dont have any professional credentials in that area, just self taught and real world experience.

You tube is already flooded with them. The popular ones have professional looking video and often its part of their business/day job and then they generate followers and some side $. Professional quality is what gets you-tube hits.

So If I did this, it would be a lot of work for no return......unless I perfected it. Only so much time so I use it wisely. Iam somewhat electronically challenged ...and as a perfectionist, that would not go well together lol!. Its hard for me to do things "half-arsed" so if I dont have time to do it right, I dont do it.

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When I look at you tube PT or fitness, I hop around and dont stick to one channel. One channel means one brain, one opinion....one way. Often you need to watch several to get a better idea. There are many shoulder videos, not many cover it all though....so you have to jump around and understand their target muscle(s) that they are coaching you in, which leads me to:

#1 before you dive into this is to look at a body muscle chart on goggle or yahoo image. Learn the muscles and what they do, its like a road map before smart phones....., look and understand before you go.

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One thing that there is a lack of on you tube is people who do muscle release like I do and then follow with strengthening when its finally suitable to do so. That is really a specialized approach and very "PT" like. You- Tubers are usually one or the other and very few do release like I have learned....because...they were not in pain themselves.....so some are guessing in their muscle release videos but they still get the idea across.

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Plenty of cool things we could do in this world if we had time..............working (glad I can do that and have income) is unfortunately the biggest time sucker in life. I know some retired people who are in pretty good health and can do things...with energy. Hope that is me when the time comes (its getting closer, life is short).