Holy hell, that last move pops my back in just the right place, a place I have been trying to pop for over a decade. Never would have thought these imbalances were a major contributor to my problem. Thanks.
This has been a problem my entire life. I’m going to introduce these exercises in later today but I’ve never had any real hope of resolving it before so I’m quite excited after watching this.
Your videos are saving my life. I've been following pri for years with two local providers and also working directly with the hruska clinic. Nothing has me more than watching your videos the last week. Explaining my exact pain and compensations are extremely helpful! Any videos on superior t4 syndrome would be helpful. I'm still going through your videos so appologies of I haven't seen it. Thank you so much!
Conor without doubt you are doing God's work😊 I have had this left side issue for 5 years and tried everything without relief... your first exercise is brilliant good success to the point where for the first time I'm not suffering pain and tightness in my left trap the second exercise didn't do any good so dropped it.. amazing.. thank you so much..
This is crazy how close this video explains my symptoms. I know my shoulder issues were relating to something happening in limited range of motion in the scapula
Wow, I thought this issue I had with left side scapular winging would never be solved, I never properly understood it, the best explanation I heard was the one blaming the weak serratus anterior, but your explanation explains things better and how most of this asymmetry is natural and is further "enhanced" by our life habits of sitting, computer and phone usage etc... Thank you for making the time to explain this, I would hoped if you could share a way to do this stuff equipement free and at home or office because that would way more practical to most of us feeling so tight we can't work.
I’ve been having Chronic shoulder, traps, back, and neck pain due to a dislocated shoulder and poor recovery for years. But after finding out about the imbalance on each side and practicing this I’ve gotten the biggest relief in so long literally felt like fresh blood rushing up to my traps and neck thank you so much 🙏🏻🙏🏻🙏🏻🙏🏻😭
@@conorharris I have chronic trap, neck and lower back pain all on the left side. My right sides feels perfect. My left side is falling apart. It’s becoming very depressing. Does this sound like Left AIC? I really really appreciate any help. I’ll subscribe and tell everyone I know about you.
Fascinating video. It explains why one of the Tai Chi standing meditations (White Crane Spreads Wings) has the left arm (and palm) down while the right hand is in a raised "salute" position (while balanced on the right leg). It seems the "inventors" where trying to train the body to decompress that left side, 🤔
This all makes perfect sense - thank you! But, going back to the root cause, could you explain why the right side of the pelvis so commonly rotates this way (causing the shoulders to compensate) and whether that issue itself can be addressed? Thanks again!
Mine happened after surgery, the VA flatlined me and did CPR and caused an HA. I was seriously stuck with a weird frozen shoulder. It went away after 2 years! Stretch zone helped me a lot.
This is part of my issues I’ve been fighting. Left hip/low back issues, right mid back, left shoulder. My left shoulder is also internally rotated. I just don’t know which end to start fixing first haha
I have the same issue! My left shoulder rotates forward and rounds inward. And the part I feel discomfort is my left rhomboid. How’s everything going for NOW Justin, since it’s already been 9 months!
You said it brother! It feels like a game of Whack-A-Mole, Expert Edition. Through my searching, I have a strong feeling that solving a lot of these issues has connection to messed up feet. I broke my ankle and always had messed up feet so regardless of whatever spots I worked on above the feet and calves, would always return to the same messed up spot. I am working on the feet, will update eventually
The right-shoulder low and rotations make so much sense and these exercises have been quite helpful. But I actually have problems recurring exclusively with the right trap+neck, maybe because of poorly-controlled hypermobility on the right vs any lack of mobility on the left
Liver and or gall bladder. Seriously, it’s so weird but it happened (is happening). I think it’s phrenic nerve. Soooo many doctors don’t know this because all the doctors who new died during “the china flu”…or retired. Fatty liver is very common usually without symptoms. 😂
Fix that worked for me was pulling my steering wheel while leaning back relaxing my shoulder as best as possible then pushing outward on my shoulder, shit popped and feels great now
Thanks for the great video. Would be great if you horizontally flipped the footage so it showed the correct side that corresponds to what you’re talking about verbally.
I feel like both of the demonstrations he shows are done using the opposite limbs for what needs to be done for correcting the imbalances he describes at the beginning of the video. the second video is for sure because he added a caption to use the opposite foot/see caption at the bottom of the screen. What do you think about the first exercise? In his description at the beginning of the video, he talks about the left oblique needing to work more and have practice going down to the left. but it seems like it’s the right obliques are working in his demonstration.
I just finished going through PRI therapy for achilles and knee issues on my right side, which worked miraculously and got me back to endurance running. However I have an impingement in my left shoulder as well as upper left trap/neck pain exactly like described in this video and my PT was unable to help me fix it. I will be doing these two exercises for the next few weeks to see if they help. Thanks so much ❤
I’m 26 and For 7 years I’ve had severe “pinching” rotating my head to the right, right side neck muscle tightness, and right trapezius tightness plus the right trap is constantly firing with every movement of my right arm or my head. At a complete loss for the right trap tightness and constant firing
Same, inwill give you the final solution sonyou don't have to go with all the existing procedures. Dry needling. Find someone who can do dry needling to your upper traps.
@Conor Harris Thank goodness for your explanation. Mine is lifelong and chronic. It's so bad that it is impacting the vision in my left eye. I was diagnosed with esotropia very young, eye muscle problems. When my neck gets so tight I can feel it pulling on those eye muscles and my vision becomes more blurry.
@@jamespeters9422 yes and vision therapy has helped a ton. I feel like a different person. I received vision therapy from a local optometrist that specializes in vision therapy. The vision therapy has helped the most.
I have this left-shoulder (even left neck) pain issue and i always think it's due to that I play violin and guitar which make me left shoulder in higher or in proper positions. Very interesting and happy to learn this info. Thanks for the info.
Play guitar and same here. Also do a lot of driving for work and rest my arm on the left armrest a lot, which is annoyingly slightly higher than the middle console I rest my right arm on.
I love the exercises but believe that a lot more comes from being right handed as most of the population is. Invariably but not always the right leg is longer and the pelvis rotates anteriorly on the right lifting the right shoulder. Being right handed naturally encourages scapular elevation and protraction and the spine follows this pattern. This puts the left trapezius under more tension and therefore at greater risk of strain both dynamically and posturally. Part of this is because the thoracic and cervical muscles on the left are used more to counter the right handed posture. I normally treat this area by loosening the right trapezius and stretching the right scalene muscles only. I also stretch the hamstrings to balance the pelvis. Any remaining tightness on the left side is released with side bending stretching to the right. Left upper rib adjustment maybe recommended as would the CT junction.
Great video man surprised it took me 2 years to find this K have more hopes this will work than any of the videos I’ve seen on scapular winging or shoulder rotator cuff Exercises I’d always leave the videos with 10 different exercises I need to do on top of my regular workouts plus having work Nice and simple gave us 1 to 2 exercises gotta love it thanks man.
I have it on right side I was sleeping it was 2 am and I felt a severe pain in my upper trap . I literally felt like crying it was so painful. I haven't felt this much pain in my whole life . I have had a lot of injuries and that pain is bearable but this is something else
Great video, going thru this tightness right now. It’s also followed by my entire neck being tight both sides. Shit gives me mad anxiety when I can’t look left and right fully and relaxed
very interesting! Thank you. At minute 5 and at minute 6, you show two exercise but the words says opposite movement. I have confusion. So, i need train like the video or better I move like the words? I HAVE LEFT ESCAPULA MORE HIGHT WITH A LOT OF TENSION ALL TIME. Thank you very much from Spain
My case is pretty severe. I'm 34 years old, and my left trap is so bulky its almost equivalent to what a bodybuilder's would look like, where as my right trap is very normal/average for my size. I constantly have neck/shoulder pain on my left side. I wish I would've investigated this more years ago, assumed it was just something related to my job that was causing the imbalance.
I only have this pain while walking! I have found that working strength on my traps, rhomboids, latts and neck muscles (like push-ups) is the only thing that works to control it. I've been experimenting with lifting my left arm while walking and then bringing it down to try and stabilize my left side.
You literally described my problem to the T. When My girlfriend was rubbing my back she even said it was weird my right scapula was protruding further out than the left (the scapular winging you mentioned in the video)
You have a great way of explaining these concepts and the example exercises you provide are very helpful. In general with the right-side biased pelvic orientation and a leftward rotation of the trunk to compensate, do you typically see a difference in erector spinae hypertrophy on the left side of the spine? It is something I have noticed in myself and a few others, what are your thoughts on this? Does the left rotation of the trunk position the left side erectors so they are in a better position to resist flexion?
Thanks fellow Connor! I usually do see the left spinal erectors more developed than the right. It could be a case of what you described, but often times those back extensors are trying to work as hip extensors, so to speak.
hei man did you find the answer? when i go to the left stance my left erector spinae is overactive as fuck.. and its way bigger in size than the right one
Can you explain me something. You show at the end of the video 2 exercises, But in the bottom of the screen you Say to do them in the opposite way. Why? If my left shoulder is higher which way should i do? The one you show in video, or the one is typed On the screen?
Thanks for sharing this Conor! Quick question on the first exercise, is your left shoulder activated downwards making full contact with the floor or upwards lifted off the floor?
I have this issue on my right side. I think I jacked myself up when I was doing window washers while pushing a dumbbell on one side. The next day something tightened in my neck and caused me to temporarily blackout. Thought I had a stroke but it’s a muscular issue that hasn’t gone away completely.
Thank you for your videos! Looking forward to going through your collection, since I live in the Canadian outback far from any physical therapist. And ones that are within driving distance are government teat suckers that only give me 20 minutes worth of work for a 90 minute session. I'd rather not expend the time and fuel for those corrupt individuals that pervade the Canadian medical industry.
My left neck, trap, shoulder area absolutely kills me after long motorcycle rides. No cure for the past 4 years since I started riding. I'll try these excersises. Thanks
We're often holding the phone on the left and looking down too much while scrolling/commenting with the right so the weight is often on the left and pain is felt on that side
Thank you Connor, this is extremely helpful. How would we advise to our clients or to progressively strengthen this? Do we do it on both side? I have a client whom is facing an issue during rowing movement. Right neck starts to flare up usually after rowing movements, is this largely due to compensation of the upper trapezius?
Your client needs to get a neck MRI. Could be neck arthritis, or a bulging disc. Need to rule out those possibilities first. Everything else is guess work.
neck pain and tightness in upper traps 99% cases come from weakness. Even your present terrible low sitted shoulders which upper traps are extremly lenghten.
I wonder how common it is to have this pattern in reverse? I think my left side is high and that shoulder blade is constantly pushing up and out. Left hip is also high. Trying to apply all of this info as if it's this pattern reversed. Just starting your beginner restoration and trying to find my side abs when breathing and such. Thanks for your expertise Conor!
i was a littler confused about the execution of the exercise until i read "Do this holding the weight in RIGHT hand an reaching down with LEFT elbow" so the left obliques get activated. Same with the cable machine exercise. Reaching with the right hand opens up space on the right upper back to get air in and i suppose the supine position uses gravitiy to get the space even more opend up so the air can flow to that space. did i get it right?
I think the right shoulder moving forward is because of mouse use in PC and similar. Also left trap pain comes from resting our bodies on the left arm when sitting on the PC.
Hi Conor and or anyone else I thought you said the left oblique is eccentrically oriented but in the first exercise you demonstrate, youre asking us to contract our right oblique. Could you explain that? I thought youd want the right oblique to eccentrically orrient and the left to concentrically orient when working on left trap symptoms arising within the context of the typical laic pattern?
He answers this in the comments above. Supposedly just had footage of him doing it on the right side when you should be trying to close left ZOA and engage internal oblique. It seems to me that he got confused in making this video though, the bit about left scapula retracting and feeling better seems totally contrary to me. In my own body and in the people I've heard complain of some shoulder asymmetry, it's always the right scap that cannot retract properly for bench pressing etc (because it is dropped and forward thanks to relative left rotation and right lateral flexion of the thorax). Watch anyone near their max on bench, OHP and it's almost always the right scap that will lose stability and look lost.
Your first part there is right, thanks for clarifying. As for the second part, the right scap tends to be biased towards internal rotation and upward rotation, so it can be challenging for it to fully retract too. Ultimately both can be limited in retraction capabilities but for different reasons. There is also the influence of a left trunk rotation bias which can make it harder for the right scap to retract as well.
RIGHT SIDE constantly reoccurring neck strain/Lev. scap tightness & upper right trap. Can you use the same exercises but switch sides ??? Great video Conor.
It would depend on your assessment results to be honest. Sometimes right side has different needs to resolve these issues, but also sometimes it can be similar to the left
@@conorharris Hi Connor, I am experiencing this in my right trap/neck area. How do I go about paying for an assessment done by you online? Im based in the UK and I really need your help.
Hi in these exercises. Your written instructions say to use the other side that you are showing in the video. So we should be mirroring your movements?
Hey Connor, my problem is the right side. I have a surgery to my right side hip labrum and had trauma to my right side lower back. Everything that you said is happening to my right side. Leave a comment if you think you know what’s going on. Thanks in advance!
Hopefully you're still monitoring this chat... alongside breathing and stretching efforts to reduce tone & balance hips and thorax, would you say there is benifit in doing contralateral strengthening work to the RHS trap and rhomboid muscle groups?
Something weird about the human body I observed was, sometimes when a particular body part is obviously being pulled down (my right shoulder), the rational solution says that arm needs to go up. No arguments there however, if I first do the most ridiculous thing first (push my right shoulder down EVEN FURTHER, and hold it for 10 seconds. When I let go, the right shoulder will jump higher than the left (with pushing right down 3 times). That basically accomplished my original task with a lot less effort than pulling the right up….Although it is is good positioning now, I must do something to keep it that way. I haven’t explored those just yet but eventually I will.
That's because the problem lies in the connective tissue/fascia and connective tissue needs to be worked differently than muscle. You have to lean into the tissue restriction and also try tensing it, then stretch it.
I’ve been dealing with this for ages. It’s such a weird dull pain in my neck. It honestly feels so weird. I’m going to try the second workout you mentioned and implement it into my programme. Wanted to ask at the same time, will working my obliques doing russian twists help at all?
I have had relief or great lessening of this by an hour long , DEEP tissue massage only in this area . Likely what is part of this , is a whiplash injury from 1990 . To where I now have degeneration of the lowest vertebrae in my neck .
I waited 10 years for this video. Thank you.
Wow 🤩! Finally someone who can offer a logical and anatomically correct explanation 👌🙏
Holy hell, that last move pops my back in just the right place, a place I have been trying to pop for over a decade. Never would have thought these imbalances were a major contributor to my problem. Thanks.
This has been a problem my entire life. I’m going to introduce these exercises in later today but I’ve never had any real hope of resolving it before so I’m quite excited after watching this.
Is it better?
Your videos are saving my life. I've been following pri for years with two local providers and also working directly with the hruska clinic. Nothing has me more than watching your videos the last week. Explaining my exact pain and compensations are extremely helpful! Any videos on superior t4 syndrome would be helpful. I'm still going through your videos so appologies of I haven't seen it. Thank you so much!
That is fantastic to hear. I genuinely appreciate the support! I'll think about a T4 video
Conor without doubt you are doing God's work😊 I have had this left side issue for 5 years and tried everything without relief... your first exercise is brilliant good success to the point where for the first time I'm not suffering pain and tightness in my left trap the second exercise didn't do any good so dropped it.. amazing.. thank you so much..
This is crazy how close this video explains my symptoms. I know my shoulder issues were relating to something happening in limited range of motion in the scapula
Wow, I thought this issue I had with left side scapular winging would never be solved, I never properly understood it, the best explanation I heard was the one blaming the weak serratus anterior, but your explanation explains things better and how most of this asymmetry is natural and is further "enhanced" by our life habits of sitting, computer and phone usage etc... Thank you for making the time to explain this, I would hoped if you could share a way to do this stuff equipement free and at home or office because that would way more practical to most of us feeling so tight we can't work.
This is crazy, I had no clue this exact condition not only existed in others, but was common!
I’ve been having Chronic shoulder, traps, back, and neck pain due to a dislocated shoulder and poor recovery for years. But after finding out about the imbalance on each side and practicing this I’ve gotten the biggest relief in so long literally felt like fresh blood rushing up to my traps and neck thank you so much 🙏🏻🙏🏻🙏🏻🙏🏻😭
This exactly my problem, though the discomfort is mostly on the left side of the neck. I’ll add these to my workouts!
Hope it helps!
@@conorharris I have chronic trap, neck and lower back pain all on the left side. My right sides feels perfect. My left side is falling apart. It’s becoming very depressing. Does this sound like Left AIC? I really really appreciate any help. I’ll subscribe and tell everyone I know about you.
Mine is on the right side, happen due to bad sleep posture. sleeps on stomach.
@@estevanrangel8635 got the exact same problem. Right side absolutely fine, left side falling appart :D
did this help you?
Fascinating video. It explains why one of the Tai Chi standing meditations (White Crane Spreads Wings) has the left arm (and palm) down while the right hand is in a raised "salute" position (while balanced on the right leg). It seems the "inventors" where trying to train the body to decompress that left side, 🤔
This all makes perfect sense - thank you! But, going back to the root cause, could you explain why the right side of the pelvis so commonly rotates this way (causing the shoulders to compensate) and whether that issue itself can be addressed? Thanks again!
Mine happened after surgery, the VA flatlined me and did CPR and caused an HA. I was seriously stuck with a weird frozen shoulder. It went away after 2 years! Stretch zone helped me a lot.
This is part of my issues I’ve been fighting. Left hip/low back issues, right mid back, left shoulder. My left shoulder is also internally rotated. I just don’t know which end to start fixing first haha
I have the same issue ! I feel all my left body going foward, I feel also pain left leg.
I have the same issue! My left shoulder rotates forward and rounds inward. And the part I feel discomfort is my left rhomboid. How’s everything going for NOW Justin, since it’s already been 9 months!
@@gio3788 me too any thing help?
@@daetonspicer7728 I haven’t fixed yet :(
You said it brother! It feels like a game of Whack-A-Mole, Expert Edition.
Through my searching, I have a strong feeling that solving a lot of these issues has connection to messed up feet. I broke my ankle and always had messed up feet so regardless of whatever spots I worked on above the feet and calves, would always return to the same messed up spot. I am working on the feet, will update eventually
This is your all time best video , thank you 🙏🏽 exactly what I needed !
Finally, someone who can give an explanation to this problem...
The right-shoulder low and rotations make so much sense and these exercises have been quite helpful. But I actually have problems recurring exclusively with the right trap+neck, maybe because of poorly-controlled hypermobility on the right vs any lack of mobility on the left
I wanna know if the lasto (taping) helps ? I have a lower right problem too
I have right side problems also. What gives?
@@jsmith5764 iyt exeecise
Liver and or gall bladder. Seriously, it’s so weird but it happened (is happening). I think it’s phrenic nerve. Soooo many doctors don’t know this because all the doctors who new died during “the china flu”…or retired. Fatty liver is very common usually without symptoms. 😂
I have the same issue on my right side too :(
Omg I wish I could give you a hug!!! This was so informative, thank you so much ❤
Fix that worked for me was pulling my steering wheel while leaning back relaxing my shoulder as best as possible then pushing outward on my shoulder, shit popped and feels great now
Thanks for the great video. Would be great if you horizontally flipped the footage so it showed the correct side that corresponds to what you’re talking about verbally.
I feel like both of the demonstrations he shows are
done using the opposite limbs for what needs to be done for correcting the imbalances he describes at the beginning of the video.
the second video is for sure because he added a caption to use the opposite foot/see caption at the bottom of the screen.
What do you think about the first exercise? In his description at the beginning of the video, he talks about the left oblique needing to work more and have practice going down to the left. but it seems like it’s the right obliques are working in his demonstration.
My left upper trap has been locked up for over a year. I have been doing exercises to correct posture already. Very excited to add these
Hey Joe, have you kept doing them and noticed progress?
@@nighthawk2 I’m wondering the same
I have a problem with my left collarbone protruding more than my right. What is the solution?
@@nighthawk2
I have a problem with my left collarbone protruding more than my right. What is the solution?
@@hamid.belkacemkourmi j
I just finished going through PRI therapy for achilles and knee issues on my right side, which worked miraculously and got me back to endurance running. However I have an impingement in my left shoulder as well as upper left trap/neck pain exactly like described in this video and my PT was unable to help me fix it. I will be doing these two exercises for the next few weeks to see if they help. Thanks so much ❤
This guy knows his anatomical functions 😃💪👍
I’m 26 and For 7 years I’ve had severe “pinching” rotating my head to the right, right side neck muscle tightness, and right trapezius tightness plus the right trap is constantly firing with every movement of my right arm or my head. At a complete loss for the right trap tightness and constant firing
Same, inwill give you the final solution sonyou don't have to go with all the existing procedures. Dry needling. Find someone who can do dry needling to your upper traps.
Literally same, age and everything.
I have exactly same, But on left side… any methods that has helped your cases or still also struggling?
@@Jennla14 still struggling. Past few months have been some of the worst yet
Same age, same struggle, perhaps will be going through the same remedy.
@Conor Harris Thank goodness for your explanation. Mine is lifelong and chronic. It's so bad that it is impacting the vision in my left eye. I was diagnosed with esotropia very young, eye muscle problems. When my neck gets so tight I can feel it pulling on those eye muscles and my vision becomes more blurry.
I have the same issue with the left eye. Has it improved?
@@jamespeters9422 yes and vision therapy has helped a ton. I feel like a different person. I received vision therapy from a local optometrist that specializes in vision therapy. The vision therapy has helped the most.
i waited two years for this answer. Thank you so much
Thank you for such an amazing explanation. Funny how specific this issue is actually, glad I found this vid!
I have this left-shoulder (even left neck) pain issue and i always think it's due to that I play violin and guitar which make me left shoulder in higher or in proper positions. Very interesting and happy to learn this info. Thanks for the info.
Oh wow really? I have the same symptoms. I play guitar and was wondering is that is what was causing it. Hmm.
Play guitar and same here. Also do a lot of driving for work and rest my arm on the left armrest a lot, which is annoyingly slightly higher than the middle console I rest my right arm on.
I love the exercises but believe that a lot more comes from being right handed as most of the population is. Invariably but not always the right leg is longer and the pelvis rotates anteriorly on the right lifting the right shoulder. Being right handed naturally encourages scapular elevation and protraction and the spine follows this pattern. This puts the left trapezius under more tension and therefore at greater risk of strain both dynamically and posturally. Part of this is because the thoracic and cervical muscles on the left are used more to counter the right handed posture. I normally treat this area by loosening the right trapezius and stretching the right scalene muscles only. I also stretch the hamstrings to balance the pelvis. Any remaining tightness on the left side is released with side bending stretching to the right. Left upper rib adjustment maybe recommended as would the CT junction.
Great video man surprised it took me 2 years to find this K have more hopes this will work than any of the videos I’ve seen on scapular winging or shoulder rotator cuff Exercises I’d always leave the videos with 10 different exercises I need to do on top of my regular workouts plus having work Nice and simple gave us 1 to 2 exercises gotta love it thanks man.
The Fix is at 5:16
What an absolute gem of a video!
damn, this channel is so underrated. I found so meaning and rare explanations AND effective exercices. Can’t thank you enough!
Great explanation Thank you
Brilliant stuff Conor, have read a lot on PRI but you filter the info really well to address acute issues like this one... keep up the great work!
Glad you enjoyed it!
cues to hit for #2: right inner thigh, right obliques, left upper back
Needed this one!! Thank you for this Free game 💬🔎
Enjoy!
@@conorharris
I have a problem with my left collarbone protruding more than my right. What is the solution?
Thank you for this one. This video is very informative.
shoulder can be lower for a lot of reasons including AC tendon injury and or leg length discrepancies that chiropractors & PTs generally dismiss
I have it on right side
I was sleeping it was 2 am and I felt a severe pain in my upper trap . I literally felt like crying it was so painful.
I haven't felt this much pain in my whole life . I have had a lot of injuries and that pain is bearable but this is something else
Thankyou for the explanation... this has made me fully understand and appreciate biomechanical movements !!!
This is a great video. Thank you!
Great video, going thru this tightness right now. It’s also followed by my entire neck being tight both sides. Shit gives me mad anxiety when I can’t look left and right fully and relaxed
How did you get rid of it? I have the same right now
very interesting! Thank you. At minute 5 and at minute 6, you show two exercise but the words says opposite movement. I have confusion. So, i need train like the video or better I move like the words? I HAVE LEFT ESCAPULA MORE HIGHT WITH A LOT OF TENSION ALL TIME. Thank you very much from Spain
Same question
My case is pretty severe. I'm 34 years old, and my left trap is so bulky its almost equivalent to what a bodybuilder's would look like, where as my right trap is very normal/average for my size. I constantly have neck/shoulder pain on my left side. I wish I would've investigated this more years ago, assumed it was just something related to my job that was causing the imbalance.
I only have this pain while walking! I have found that working strength on my traps, rhomboids, latts and neck muscles (like push-ups) is the only thing that works to control it. I've been experimenting with lifting my left arm while walking and then bringing it down to try and stabilize my left side.
You literally described my problem to the T. When My girlfriend was rubbing my back she even said it was weird my right scapula was protruding further out than the left (the scapular winging you mentioned in the video)
Definitely will be working these exercises! Thanks!
These two exercises are working the left serratus anterior to bring down the left scapula. You should mention that.
PRI sounds like poetry man
It has totally changed the game for me!
Yep this is the problem, been in rehab for 1-1/2 years now and nearly healed 🙌
Btw I trained like an animal with this problem and it caused it to be a major problems
@@lukebayshaw1958so did you stop training for a bit? Did it finally heal up and return to training?
Oh my god I woke up this morning with this pain and it is excruciating. I have no idea how it happened. I'm in so much pain! 😢😢😢😢😢
You have a great way of explaining these concepts and the example exercises you provide are very helpful. In general with the right-side biased pelvic orientation and a leftward rotation of the trunk to compensate, do you typically see a difference in erector spinae hypertrophy on the left side of the spine? It is something I have noticed in myself and a few others, what are your thoughts on this? Does the left rotation of the trunk position the left side erectors so they are in a better position to resist flexion?
Thanks fellow Connor! I usually do see the left spinal erectors more developed than the right. It could be a case of what you described, but often times those back extensors are trying to work as hip extensors, so to speak.
hei man did you find the answer? when i go to the left stance my left erector spinae is overactive as fuck.. and its way bigger in size than the right one
wow havin this problem for years thought was me alone glad i looked it up
Can you explain me something. You show at the end of the video 2 exercises, But in the bottom of the screen you Say to do them in the opposite way. Why?
If my left shoulder is higher which way should i do? The one you show in video, or the one is typed On the screen?
Very good video thank you 🎯
Thanks for sharing this Conor! Quick question on the first exercise, is your left shoulder activated downwards making full contact with the floor or upwards lifted off the floor?
I have this issue on my right side. I think I jacked myself up when I was doing window washers while pushing a dumbbell on one side. The next day something tightened in my neck and caused me to temporarily blackout. Thought I had a stroke but it’s a muscular issue that hasn’t gone away completely.
hello gym gamers
😂 ❤
I hate u 😂
Yes, finaly I found what I was looking for! Exactly my problem!👍
Thank you for your videos! Looking forward to going through your collection, since I live in the Canadian outback far from any physical therapist. And ones that are within driving distance are government teat suckers that only give me 20 minutes worth of work for a 90 minute session. I'd rather not expend the time and fuel for those corrupt individuals that pervade the Canadian medical industry.
This explains why my backpack straps are at uneven lengths to feel comfy on the shoulders!
My left neck, trap, shoulder area absolutely kills me after long motorcycle rides. No cure for the past 4 years since I started riding. I'll try these excersises. Thanks
i have 'mouse shoulder/arm" on my right side and i think my left side tightens up as a result. the first stretch works magic!
Same omg. Realized it 10 years later..
We're often holding the phone on the left and looking down too much while scrolling/commenting with the right so the weight is often on the left and pain is felt on that side
Thank you Connor, this is extremely helpful. How would we advise to our clients or to progressively strengthen this? Do we do it on both side? I have a client whom is facing an issue during rowing movement. Right neck starts to flare up usually after rowing movements, is this largely due to compensation of the upper trapezius?
Your client needs to get a neck MRI. Could be neck arthritis, or a bulging disc. Need to rule out those possibilities first. Everything else is guess work.
neck pain and tightness in upper traps 99% cases come from weakness. Even your present terrible low sitted shoulders which upper traps are extremly lenghten.
I have a pinched nerve in my neck that radiates pain down my shoulder blade. Good point.
I wonder how common it is to have this pattern in reverse? I think my left side is high and that shoulder blade is constantly pushing up and out. Left hip is also high. Trying to apply all of this info as if it's this pattern reversed. Just starting your beginner restoration and trying to find my side abs when breathing and such. Thanks for your expertise Conor!
Great video! But I am confused. For excersise # 1 am I mirroring what you are doing in the video? IE. My RIGHT arm is holding up the dumbbell?
i was a littler confused about the execution of the exercise until i read "Do this holding the weight in RIGHT hand an reaching down with LEFT elbow" so the left obliques get activated. Same with the cable machine exercise. Reaching with the right hand opens up space on the right upper back to get air in and i suppose the supine position uses gravitiy to get the space even more opend up so the air can flow to that space. did i get it right?
I think the right shoulder moving forward is because of mouse use in PC and similar.
Also left trap pain comes from resting our bodies on the left arm when sitting on the PC.
Pc fks us up
I always have the opposite issue than the ones described in your videos, right pelvis tilted forward, tight upper trap, uneven shoulder etc
Great content, thanks.
Good to know this is common. I thought I had done something to cause my left trap to be higher
What a coincidence that I saw this today.
That exact area is giving problems today.
You just answered all my questions thank you😭
thank you
Hi Conor and or anyone else
I thought you said the left oblique is eccentrically oriented but in the first exercise you demonstrate, youre asking us to contract our right oblique. Could you explain that? I thought youd want the right oblique to eccentrically orrient and the left to concentrically orient when working on left trap symptoms arising within the context of the typical laic pattern?
He answers this in the comments above. Supposedly just had footage of him doing it on the right side when you should be trying to close left ZOA and engage internal oblique.
It seems to me that he got confused in making this video though, the bit about left scapula retracting and feeling better seems totally contrary to me. In my own body and in the people I've heard complain of some shoulder asymmetry, it's always the right scap that cannot retract properly for bench pressing etc (because it is dropped and forward thanks to relative left rotation and right lateral flexion of the thorax). Watch anyone near their max on bench, OHP and it's almost always the right scap that will lose stability and look lost.
Your first part there is right, thanks for clarifying. As for the second part, the right scap tends to be biased towards internal rotation and upward rotation, so it can be challenging for it to fully retract too. Ultimately both can be limited in retraction capabilities but for different reasons. There is also the influence of a left trunk rotation bias which can make it harder for the right scap to retract as well.
🙏🏻 thanks for this VERY helpful
RIGHT SIDE constantly reoccurring neck strain/Lev. scap tightness & upper right trap.
Can you use the same exercises but switch sides ???
Great video Conor.
It would depend on your assessment results to be honest. Sometimes right side has different needs to resolve these issues, but also sometimes it can be similar to the left
@@conorharris Hi Connor, I am experiencing this in my right trap/neck area. How do I go about paying for an assessment done by you online? Im based in the UK and I really need your help.
@@mitten011 did you get any answer ?
Hi in these exercises. Your written instructions say to use the other side that you are showing in the video. So we should be mirroring your movements?
great content
Hi, has anyone ever told you that you have such a flawless skin?
Hey Connor, my problem is the right side. I have a surgery to my right side hip labrum and had trauma to my right side lower back. Everything that you said is happening to my right side. Leave a comment if you think you know what’s going on. Thanks in advance!
I’m exactly opposite… my right shoulder is stuck and left shoulder has more mobility.
However, my left trap is usually more sore.
Hopefully you're still monitoring this chat... alongside breathing and stretching efforts to reduce tone & balance hips and thorax, would you say there is benifit in doing contralateral strengthening work to the RHS trap and rhomboid muscle groups?
Something weird about the human body I observed was, sometimes when a particular body part is obviously being pulled down (my right shoulder), the rational solution says that arm needs to go up. No arguments there however, if I first do the most ridiculous thing first (push my right shoulder down EVEN FURTHER, and hold it for 10 seconds. When I let go, the right shoulder will jump higher than the left (with pushing right down 3 times). That basically accomplished my original task with a lot less effort than pulling the right up….Although it is is good positioning now, I must do something to keep it that way. I haven’t explored those just yet but eventually I will.
That's because the problem lies in the connective tissue/fascia and connective tissue needs to be worked differently than muscle. You have to lean into the tissue restriction and also try tensing it, then stretch it.
This must be why in seniors they can often get an itchy patch under the left scapula
This is it right here.My symptoms almost exactly.
I’ve been dealing with this for ages. It’s such a weird dull pain in my neck. It honestly feels so weird. I’m going to try the second workout you mentioned and implement it into my programme. Wanted to ask at the same time, will working my obliques doing russian twists help at all?
Driving is the reason for this common problem.
@@socialinsecuritytheshow5355 i have a job as a delivery driver so that makes a lot of sense
ill try the exercises thank you!!!
Yup. Nailed it.
ty
Most of us are asymmetrical. One leg longer, One foot shorter" Asymmetrical face, etc. Most people have a dominate side....not many are ambidextrous.
My right hip is higher, and left shoulder lower and winged.
I have had relief or great lessening of this by an hour long , DEEP tissue massage only in this area . Likely what is part of this , is a whiplash injury from 1990 . To where I now have degeneration of the lowest vertebrae in my neck .
Great. My left shoulder is always in pain
YES! Thank you, this is exactly what I’ve been looking for! Simone who addresses the entire problem 🥲❤️
Dr, am a victim of Gym workouts affecting my left eye and bringing headache. Advise please Dr
I had this problem. I solved it with improving breathing during reps, drinking enough water with salts during workout
i have been dealing with this for years. i feel like nothing will help.