Improve your Squat, blast your core and build a bigger back with the Zercher Squat. This exercise is probably one of the hardest core exercises i do and really hits the Quads, glutes, trapezius, and Lats.
You must keep an upright posture and you can either crossgrip or like i did in this video. Just make sure you keep your elbows tucked in!
Welcome to our first Monday Muscle post, a chance for us to provide some education regarding different muscles of the body, how they work and the benefits of massage.
First up we have the Trapezius... (also called the Traps) A large fan shaped muscle and one of the major muscles of the back, it attaches to the skull and helps to hold up and rotate the head and enables us to brace the shoulders back. There are three parts to the Trapezius,
1) Upper - works to shrug the shoulders
2) Mid - laterally rotates the scapula
3) Lower - laterally rotates the scapula
The Trapezius is symmetrical and meets at the vertebral column. Headaches can be a result of a tight Trapezius muscle. The Trapezius is one of the most likely muscles to get sore knots or trigger points. What causes Trap pain?
⭐ Head forward position
⭐ Carrying a heavy bag, backpack
⭐ Head turned to one side for a long time
Massage can provide relief for trap pain, often your therapist will press on the trigger points to release the muscle and ease pain. Feel free to talk to us about what massage will suit you best.
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*Bodyweight around 102kg and bodyfat around ~22% i would guess. --------------------------------------------------------------------------*Good pump after todays bench hypertrofy/technique training session! In deadlift and squat i train freestyle around 75% of 1RM (alot of low repetition sets sheiko style) which is good for the technique!
Im experimenting a bit in the bench press and will post update when im done in around ~40+ days!!
Allt är en illusion, synvinkel och ljuset.
Funderar på att äta kolhydrater en heldag och pumpa upp kroppen för att se skillnaden 😊
Low carb diet suger på ett sätt.
Ser ut som axlar behöver poleras och förbättras. Får nu äntligen träna axlar 😊
Enbart över lever på basövningar, ett tag, isolerings övningar känns lite som varför, behöver vara va stark, inte forma, träna på rätt sätt så växer allt 😊
Som varje år, hårt diet inför 9e mars.
(Fylla år och måbra 😃)
En tanke som kommer i vägen är nästa operation. Blev bra och snabbt återställd från förra. Plus dum sjukdom i bakgrunden. Men löser sig. Får ta en dag i taget. Göra det bästa för dagen.
Fixa så man kan sova bra är prio ett.
Military presses and shrugs. Focused on full ROM presses with a pause in the first set of presses, to make em extremely tough. Satisfied with this. Still a little sore in my left elbow from when I reracked a squat bar the other day (and had to plunder to get it back in the rack, which hurt/overloaded my left elbow a little). I've never shrugged over 220 kilos, so jumping to 260,5 might have been a bit silly. Plus I did trap bar yesterday, so I was already a bit worn out. I just wanted to feel some weight in my hands tho. Wasn't clean reps lmao, but it is what it is - this is just training. We're after a training stimulus - if you never attenpt heavy weights or fear injuries once form breaks down a little bit, you'll never be strong. Strength training is about small adjustments, muscularly (in terms of size increasements) or neurologically (the ability to fully utilize the strength that is "sleeping" inside you). You need to be comfortable with being uncomfortable, and not freak out once form breaks down a bit - that is how you will adapt over time. Just use common sense, and go gradually up + listen to you body. Whenever you try to lift a weight that is TOO heavy for you to lift with perfect form... well, next time you try, you're probably going to lift it a little cleaner. And then the next time, a little bit cleaner again. And so forth. It's simple - but if you make it difficult, getting strong will be difficult.
Part 3️⃣ in our Therapeutic movements for #forwardheadposture . Imbalance between the lower trapezius and upper trapezius muscle can wreak havoc on your poor neck.
✅ 3️⃣For this stretch make an L-shape with your body using a wall. You don’t want the hands lower or higher than shoulders. As you lightly press into wall, you should feel lower shoulder blade area light up. Follow neck cues from FHP post 1️⃣. Stay and breathe 30-60 seconds. Do this 2-3x per day. As always, engage your deep core but breathe deeply. #uppercrosssyndrome#neckpain#backpain#tensionheadaches#trapezius#physicaltherapy#lopt#lshapeatwall
SHOULDER PAIN SERIES - MYOFASCIAL RELEASE OF THE TRAPEZIUS MUSCLE AND OSTEOPATHIC VIEW
The trapezius muscle is one of the largest superficial muscles that extend longitudinally from the occipital bone to the lower thoracic vertebrae and laterally to the spine of the scapula. Its functions are to move the scapulae and support the arm.
The trapezius has three functional regions: the superior region (descending part), which supports the weight of the arm; the intermediate region (transverse part), which retracts the scapulae; and the inferior region (ascending part), which medially rotates and depresses the scapulae.
Contraction of the trapezius can have two effects: movement of the scapulae when the spinal origins are stable, and movement of the spine when the scapulae are stable. Its main function is to stabilize and move the scapula.
This muscle tends to develop too much tension for postural reasons, such as forward head posture (where it has to work overtime to stabilise the head and neck due to poor alignment). Other reasons include poor breathing patterns (shallow neck breathing all day), and muscle imbalances elsewhere.
The trapezius muscle trigger points can lead to referred pain in the shoulder region and head (headache) as you can see on the red marked zones in the picture. They also can initiate trigger points in the jaw joint muscles. Additionally, the muscle can cause biomechanical problems in the cervical and thoracic spine.
The trapezius is innervated by the accessory nerve (Cranial nerve XI) which is content of the jugular foramen, where the accessory nerve can get compressed or entrapped. If so, it can lead to hypertension in the trapezius. That's why it is very important to treat (release) this foramen to give the nerve enough space to work properly.
On the picture you can see several myofascial treatment techniques for the trapezius muscle incl. the jugular foramen release.