#47 - Middle Trapezius PIR / Self Stretch / CRS
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WARNING!!! Please do not perform any of these exercises unless they have been prescribed to you by one of our doctors. When performed correctly, none of these exercises should cause any pain. If you experience any pain or discomfort during or after any exercise, stop immediately and let us know.
Purpose:
Stretch/relax the middle trapezius muscle to reduce trigger points and pain, and improve stability of the scapulothoracic (middle back) region of the spine.
Where to Feel it:
Very gentle stretch in between your shoulder blades and mid back (middle trapezius muscle).
Description:
- Pull the “stretching arm" (right arm in picture above) across the body and hold with the opposite hand.
- On an inhale, contract the shoulder blade muscles of the “stretching arm" back towards your body, against the resistance of the opposite hand, which will keep the “stretching arm" from actually moving.
- Hold the breath and contraction for several seconds.
- Then, exhale and relax allowing the “stretching arm" to stretch a bit further.
- Remember to always keep breathing!
Reps:
1 for self-stretch (20-60 seconds) or 3-4 for PIR or CRS.
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