164. Are your upper traps really overactive? With Raphael Bender

Are your upper traps really over-active?Many people experience tension or pain in their traps, and we often assume that indicates the muscles are overactive, and they need to relax more. But does it?Resources mentioned in the episode: Register to our FREE live workshop on 'How to Assess and Progress Pilates Clients' hereSchedule a call with our team hereConnect with Raph on IG hereNeck pain without red flags (spinal fracture, vertebral artery dissection, spinal cord injury, infection, cancer, AS) is nonspecific neck pain hereModerate quality evidence people with neck pain have increased pressure pain sensitivity throughout their bodies hereOr maybe they don’t hereMotor control is better than no treatment, but not better than strengthening hereMotor control and neck strengthening exercise are more effective than shoulder exercises, with low quality evidence hereVery low quality evidence that motor control, yoga/Pilates/Tai Chi/Qigong and strengthening exercises are equally effective hereThere are no known consistent risk factors for neck pain including computer use hereIsometric and loaded ROM exercise reduce neck pain in the short term hereStrengthening works better than stretching, ergonomic interventions or frequent breaks in the short-term here, and everything works about the same in the long-termTests to identify clients with neck movement dysfunction / motor control deficits are not supported by evidence hereGuideline for nonspecific neck pain is strengthening exercise, explain favorable prognosis, address psychosocial factors, and give manual therapy hereCombining shoulder girdle + neck strengthening may be more effective in the short term for neck pain, compared to neck-only exercises here<br/>TLDR - nonspecific neck pain. Probably strengthen it and try not to worry too much. If it feels good, roll it on a spiky ball too, or ask your partner to massage your neck.Learn more