How To (actually) Fix Tight Upper Traps

Comments · 403

• FU

  @funtimesindeed · 1 year ago

  i really appreciate your straight forward videos. no corny editing, no terrible music, no dumb jokes. just education

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• MA

  @mayroammusic · 11 months ago

  <a href="https://www.youtube.com/watch?v=Y5MYul_ftCM&amp;t=234">3:54</a> What to do <br><a href="https://www.youtube.com/watch?v=Y5MYul_ftCM&amp;t=418">6:58</a> Ex1 <br><a href="https://www.youtube.com/watch?v=Y5MYul_ftCM&amp;t=582">9:42</a> Ex2 <br><a href="https://www.youtube.com/watch?v=Y5MYul_ftCM&amp;t=729">12:09</a> Ex3 <br><a href="https://www.youtube.com/watch?v=Y5MYul_ftCM&amp;t=886">14:46</a> Outro <br> <br>Watch the whole video the first time so you know what&apos;s going on.

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• MA

  @madelinewoods4041 · 1 year ago

  Have you considered how your approach might be valuable in PTSD/trauma work? &nbsp;Neck/shoulder tension is such a common symptom, as is shallow, &nbsp;upper chest breathing. &nbsp;Watching this video, I couldn&apos;t help but wonder about the connection. &nbsp;Fascinating work!

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• PU

  @Punkyqueerster · 1 year ago

  My Volleyball players thought I was crazy when I added 3D breathing to our workouts, but they ended up having less shoulder injuries and tension headaches after we incorporated it!

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• JE

  @jeracaruna9 · 1 year ago

  <a href="https://www.youtube.com/watch?v=Y5MYul_ftCM&amp;t=365">6:05</a> I love that you left this in, seeing people laugh with themselves is one of my favourite things

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• PA

  @Paddy-McNasty · 10 months ago

  <a href="https://www.youtube.com/watch?v=Y5MYul_ftCM">00:00</a>–<a href="https://www.youtube.com/watch?v=Y5MYul_ftCM&amp;t=23">00:23</a> – Traditional fixes (stretching, rolling) often don’t last because they don’t address the root cause. <br>YouTube<br><br><a href="https://www.youtube.com/watch?v=Y5MYul_ftCM&amp;t=43">00:43</a>–<a href="https://www.youtube.com/watch?v=Y5MYul_ftCM&amp;t=82">01:22</a> – Anatomical overview: upper traps run from skull/neck to scapula and collarbone; tightness often correlates with scapular elevation, forward pull, and reduced space between clavicle and scapula.<br><br><a href="https://www.youtube.com/watch?v=Y5MYul_ftCM&amp;t=105">01:45</a>–<a href="https://www.youtube.com/watch?v=Y5MYul_ftCM&amp;t=152">02:32</a> – Tight upper traps don’t happen in isolation — they often reflect a compensation strategy when the back of the rib cage is stiff and cannot “unwind” properly.<br><br><a href="https://www.youtube.com/watch?v=Y5MYul_ftCM&amp;t=152">02:32</a>–<a href="https://www.youtube.com/watch?v=Y5MYul_ftCM&amp;t=203">03:23</a> – Because the back rib cage is restricted, the upper traps overwork to assist in upward rotation of the scapula during arm elevation.<br><br><a href="https://www.youtube.com/watch?v=Y5MYul_ftCM&amp;t=203">03:23</a>–<a href="https://www.youtube.com/watch?v=Y5MYul_ftCM&amp;t=250">04:10</a> – You need to “decompress” not just the upper traps, but the entire rib cage (back and front) to relieve this compensatory pattern.<br><br><a href="https://www.youtube.com/watch?v=Y5MYul_ftCM&amp;t=293">04:53</a>–<a href="https://www.youtube.com/watch?v=Y5MYul_ftCM&amp;t=507">08:27</a> – Exercise #1 (back rib-cage opening): grip something overhead (rack or pole), slightly lean back, protract scapula, full exhale (5–10 s), pause, then inhale slowly.<br><br><a href="https://www.youtube.com/watch?v=Y5MYul_ftCM&amp;t=589">09:49</a>–<a href="https://www.youtube.com/watch?v=Y5MYul_ftCM&amp;t=722">12:02</a> – Exercise #2 (front rib-cage expansion): with feet against wall, relax back, arms linked overhead in a gentle “triangle,” perform controlled breathing (exhale, pause, inhale) while keeping neck relaxed and side abs subtly engaged.<br><br><a href="https://www.youtube.com/watch?v=Y5MYul_ftCM&amp;t=738">12:18</a>–<a href="https://www.youtube.com/watch?v=Y5MYul_ftCM&amp;t=852">14:12</a> – Exercise #3 (coordinated overhead band lift): hold a light resistance band, press down gently first, then lift and twist overhead, maintaining core stability, minimal upper trap input, and controlled range of motion.<br><br><a href="https://www.youtube.com/watch?v=Y5MYul_ftCM&amp;t=874">14:34</a>–<a href="https://www.youtube.com/watch?v=Y5MYul_ftCM&amp;t=905">15:05</a> – Execution tips: keep elbows slightly unlocked (10-5°), breathe properly (inhale up, exhale down), and do 2 sets of ~8–10 slow breath reps for first two, 2 sets of 8–15 for the third.<br><br><a href="https://www.youtube.com/watch?v=Y5MYul_ftCM&amp;t=905">15:05</a>–<a href="https://www.youtube.com/watch?v=Y5MYul_ftCM&amp;t=925">15:25</a> – If done correctly, you may feel immediate relief in upper traps; consistency over days/weeks will help those effects stick.

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• KE

  @keyandcableco · 1 year ago

  The only PT on YouTube getting it right

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• PU

  @PupusaHotDog · 1 year ago

  Exercises begin at <a href="https://www.youtube.com/watch?v=Y5MYul_ftCM&amp;t=420">7:00</a>

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• BE

  @Bernwolff · 1 year ago (edited)

  I have been having panic attacks for a good 2 months now and was told to follow breathing exercises. I have now been struggling with sternum,rib and back pain for over month and having no clue how to coordinate my belly, chest and back while breathing. When you said to keep the side abs engaged so your chest en belly both rise at the same time, I got the biggest relief in a very long time. It just works. &nbsp;Thank you so so much.

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• AM

  @am01264 · 1 year ago

  Thanks for this. I&apos;ve been doing these exercises for the better part of a week... and this has opened up my back and relaxed my shoulders in a way that I only knew how to do with rather awkward and uncomfortable stretching or &quot;flossing&quot; over rollers... but I always gave up after a few days, as it became a game of enduring pain. This... is so much better. I&apos;m actually getting the relief without the battered and bruised feeling. It&apos;s a big win. Thank you

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• PL

  @PlantsFromTexas · 1 year ago (edited)

  Conor, I cannot thank you enough for your work. When I was 24, I &nbsp;shattered my ankle and lost the ability to bend it for 6 years. I&apos;d have days where I was in so much pain I had to crawl to get around. I bought your lower limb workshop about a year ago and have made more progress than I have through countless PT sessions and multiple surgeries at the VA. I feel better physically and mentally. You&apos;ve seriously helped me to get my life back, thank you!

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• CH

  @Chuubie · 1 year ago

  <a href="https://www.youtube.com/watch?v=Y5MYul_ftCM&amp;t=150">2:30</a> just had a big “ohh” moment. That makes sense and explains my situation on the mark

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