I’ve been training on and off for about 4 years, with a few long breaks. I came back again around the end of winter.I have a lot of postural / muscular imbalance. My upper traps are constantly tight, and I struggle to feel my back muscles properly at all — mostly I just feel teres and traps. I spent basically my whole childhood and teens at the computer, and only started going to the gym at 21.I worked with a physiotherapist for a few months. Near the end, I filmed the more functional exercises she gave me and I still do them. The only real improvement is that my back no longer hurts from just sitting or walking like it used to before physio.The main issue is pull-ups / back training. For example, I can do around 4x8 pull-ups with decent form, and I try not to pull mostly with my arms. But the next day I still don’t really feel my lats — instead my teres gets extremely tight and can stay irritated for days or even weeks. I often have to massage it myself to calm it down.My traps are also constantly tight all the time, even since last training “season.” I stretch, massage, do middle/lower trap work, but it still comes back every morning. Since autumn my neck has also been constantly tense. Recently I also developed some pain in my lower obliques after starting very basic ab work.So my question is: does this sound like a technique / movement-pattern issue, a rehab issue, or do I just need to invest in a good coach in person? I’m motivated and consistent, but it feels like my body keeps defaulting to the wrong muscles no matter what I do.
>>77182664Work on posture, do some lat pull downs. I had a similar issue too.
>>77182664>My upper traps are constantly tightyou're a mouth breather.no i'm not shitposting, no I don't have to post evidence.chronic trap tightness direct 99% correlation to mouthbreathing usually at night.nose breathe as deep as you can, chest lifts up slightly, all sides of torso expand, takes pressure off the top of neck where the traps are.What's happening is bad posture from your chest basically caving in on itself from lack of stimulation in internal expansion of the cavity is putting your insertions at a sharp angle. usually made worst by sleeping/sitting.Similar pain is felt in people who have>tricep-elbow pain >hamstring inner buttocks insertion pain (yoga butt)it's just chronic bad posture not just pulling, but grinding against things due to bad angles.This correlates also with lack of back activation.belly breathing (mouth breathing) changes our posture, this is not a bad thing, it has its uses (singers use it constantly). However if you can't activate both as necessary, your body morphs to only one as optimal instead of somewhere in the middle.Deep nose breathing, feel the chest expand, turn your torso, does it make the back stretch, the sides stretch, does it target things just a bit different?if so congrats, you literally have lost the connection to your thoracic cavity.Healthy chest cavities do not feel stretches here when expanded.Belly breathers almost always get a sharp pain when doing this in their sides and somewhere near the side/back.
>>77182766>>77182664oh i guess i forgot to give any real advice though.>deep nose breathe, stop holding everything in your stomach>now in this position complete decompression of the shoulder, complete elevation (weighted for both) protraction, retraction etc.have to rehabilitate the traps and shoulder to sit in the better position.over time the body will adapt, expect lots of mid back stretching/popping, expect the body to fight back against you a little.it's not going to just want to let you do this, it's gonna take some effort.
>>77182766>>77182770so in short dont mouth breath? because i do, only at night, and/or practise diaphragmatic breathing? i didn't really understand your step by step instructions
>>77182664Engage your shoulders before your pull. If you are at a complete stretch with your shoulders disengaged, you'll initiate your pull more with your arms.Also if you engage your shoulders first and tighten your upper back this will be safer on your shoulders long term.
>same thread multiple timesTrooned out wog vibes
Tummy
>>77182783We have autonomous breathing.If you autonomously breathe through your mouth, you've lost your natural nose breathing cycle.Learn to deep nose breathe, expanding the chest cavity and now rehabilitate your shoulders/traps/scapula etc to fit the healthier position of the torso.
>>77183496so what are the threads so i can search for them in the archives? you wanna say there were recent threads that talked about lack of scapular/back control, shitty pull ups, overactive traps/teres?>>77184080rehabilitate how? with a trainer? go back to my physio who is apparently a bad one since she didnt do that for me?
>>77183467engage shoulders as in scapula down and back before pulling? ive been trying to do that for ages but i just can barely feel my scapula engaging.
>>77184217>rehabilitate howby working out your body in a three dimensional space while holding good posture.This ain't a trick anon.You simply breathe through your nose and workout.The body will rehabilitate.
