This is a continuation on some of the more common muscular length imbalances I see and how you can identify them yourself. Here’s what some common tight muscles are. On to the long ones:
1) Upper trapezius
I’m not exactly sure why but the upper trapezius gets a bad rap. At least in the internet world it seems doing anything working the upper traps is considered heresy. Being “upper trap dominant“ consistently seems to be considered responsible for causing shoulder pain.
In actuality though, at least in my experience, the upper traps are rarely strong enough. They are often excessively lengthened and weak, especially in women.
Before you say to yourself, “But I always feel tight in that area” give this post on muscle length a read.
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Pain that may be associated:
Shoulder pain, neck pain.
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How to self assess:
In terms of postural alignment this is covered pretty well in the above link. Give that a quick read to get an idea of whether your traps are long or not.
In terms of movement, the upper traps don’t always make themselves obvious during assessment. Furthermore, doing this yourself is not quite as easy as other muscles. Don’t get discouraged though, typically just by looking at the alignment of the shoulders and upper traps you can already conclude if they need work or not.
However, If you’d like to assess their movement: lift your arms as high as you can in front of you, then bring them down. Do this a few times and watch your upper traps as well as how high you are able to bring your arms up.
Do the same thing but bring your arms up from the side.
If one of the upper traps (or both) need work you won’t see much elevation of the shoulders upward towards the ears. Rather you will see more of the final movement work being done around the back of the neck. The distinction in the movement around the neck can be found in these two videos:
Poor elevation accompanied by neck hyperextension:
Good elevation accompanied by terminal elevation by the trapezius:
If you are watching someone else and you watch them from the back, not only will you see the shrugging around the neck, you’ll actually see a lot of work being done by the rhomboids. This is despite the fact the rhomboids are not meant to elevate the shoulder. Rather they are meant to downwardly rotate the scapula.
In the video below you can see the difference between the left and right scapulae with the left rhomboid firing considerably. You can also see how the right shoulder elevates higher than the left:
Of course, the left shoulder is the one that gives this woman pain.
Again, this isn’t the easiest thing to spot if you don’t have a trained eye. In all honesty though, if you notice your shoulder or shoulders are hanging low and you have shoulder pain there is a very good chance your upper traps need work.
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How to TIGHTEN up:
Overhead shrugs against a wall are a great exercise. Make sure when you do these though that you are trying to bring the shoulders up to the ears. Not shrugging from the neck or rhomboids
Here is another video of how you don’t want to do this. Notice the muscles contracting towards the middle of the back (the spine):
Proper way; notice the tucked chin, how the mid-back (rhomboids) is much more relaxed than the above video, while the top portion of the shoulder blade is more active. You can now see a nice upward rotation movement about the shoulder blade:
In this girl’s case the difference isn’t substantial but it’s enough the dominant rhomboids cause her to have a chronic tight feeling around her upper back.
If you have any shoulder pain during this exercise then simply bring your arms down to a height where they don’t hurt and shrug from there. Do that until you are able to bring your arms higher.
Lastly, be aware of things that constantly pull your shoulders down during the day. For women, moving your bra straps closer to your neck rather than way out on your shoulders helps. Making sure not to carry purses or suitcases always on one shoulder, etc.
Other little things such as making sure the arms are propped up nicely on arm rests or pillows while sitting, typing, driving, can make a big impact as well.
2) Upper spinal erectors
Pain that may be associated:
Shoulder pain and neck pain are the main two, but plenty of other areas can be associated such as abdominal and mid-back.
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How to self-assess:
This is a pretty easy one: If you’re walking around like a hunchback or have kyphosis of your upper back, your upper spinal erectors need work.
If you’re not quite sure you fit the bill, try standing with your back on a wall. Have everything from your lower back to your upper back and head against the wall. If you can’t do this and or it’s extremely hard for you, then your posture and upper spinal erectors could use some strengthening.
Note that this is in contrast to the lower spinal erectors, which are typically too tight on a lot of people.
How to TIGHTEN up:
The above exercises for the upper traps against a wall work great. Simply standing against a wall and practicing having everything from the lower back to the upper back and head being flat against the wall. Oh, and do what your parents said: Sit / stand up straight!
3) External obliques
Pain that may be associated:
Lower back pain, hip pain.
In my post on common tight muscles I talked about how tight lats can cause the lower back to excessively arch. When the lower back excessively arches the external obliques excessively lengthen. Therefore, we want to strengthen and tighten the external obliques to help offset the dominant lats and lower back muscles.
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How to self-assess:
During standing posture and walking a noticeable excessive anterior pelvic tilt will be present:
The two most common ways I assess the external obliques during movement are the same way I assess whether the lats are tight (found in the post on common tight muscles) as well as a leg raise test.
For the leg raise test lie down on your back with your arms overhead. Straighten your legs upward, then lower them as low as you can. If your lower back comes off the ground at any point and you’re not able to keep it flat on the ground then the external obliques need strengthening.
Notice the lower back coming off the ground here:
By really concentrating on squeezing the external obliques she is able to keep the lower back from moving:
Because they aren’t strong enough to hold the pelvis in neutral alignment, the body arches the lower back trying to use the lower back for assistance.
Quick tangent: This is VERY common and evidence that, in at least 9 out of 10 people I see who have some history of lower back issues, their lower back does NOT need to be strengthened. In fact, everything but the lower back typically needs to be strengthened to help alleviate the lower back from having to help out during exercises, such as leg raises.
How to TIGHTEN up:
Pretty simple here. Simply perform the arm raise and leg raise exercises but make sure the lower back doesn’t come off the ground / wall at any point.
Most importantly, walk with better posture with a neutral pelvis alignment.
On another note, don’t bother with crunches, Russian twists, or any of that other crap. Most of the typical exercises people use to work the obliques work the internal obliques more than the external obliques. Without going into too much detail, when the external obliques are weak the internal obliques are typically plenty strong, thus an imbalance is already present. One which will only get worse by doing things such as bicycle crunches.
Hank
May 25, 2012
is dumbbell side-bends a good or bad exercise for the external obliques? I get plenty sore in my obliques from this afterwards but don’t know whether it’s my internal or external obliques…
reddyb
May 25, 2012
Hey Hank,
I’m not a fan of dumbbell side-bends. It’s not that they don’t work the external obliques, they do, it’s that they promote mobility at the lumbar spine. You want to train the external obliques to PREVENT movement at the spine.
For instance, in the leg raise videos above you can see the lower back significantly arch due to a lack of external oblique activation. Thus, the lumbar spine is too mobile.
Side bends do this but in the frontal plane. (They promote mobility in a side to side fashion rather than a forward and back fashion.)
A side plank is a much better alternative.
Hope this helps.
Tom
June 3, 2012
Hey, great article. very interesting. I have a weak upper trapezius on the right side. Would doing normal dumbell shrugs (with a light weight to start)for high reps everyday be a productive method of strenghtening it? I hope so because I can feel the weak upper trap compromising my shoulder stability.
reddyb
June 3, 2012
Hey Tom,
Regular dumbbell shrugs actually aren’t a great exercise for the traps. Don’t get me wrong, they do exercise the muscle, but not in the way you want if shoulder health is a concern.
You want to primarily perform shrugging movements while the arm is lifting / the arm is overhead. This way you train the upper traps to elevate AND upwardly rotate the scapula.
Dumbbell shrugs work on the elevation but not the upward rotation. In fact, the shoulders remain downwardly rotated during the movement. Not ideal.
Hope this helps.
Fred
February 7, 2013
Hey, I was wondering about your opinion on two other shoulder exercises which I’ve heard are useful for correcting common imbalances/issues:
1) Shoulder dislocates, where you grab a broomstick or something and rotate your arms from infront to behind.
2) Scapular wall slides, where you’re sitting against a wall and push you arms and shoulders back against the wall. Forearms are always kept vertical.
Thanks,
Fred
reddyb
February 7, 2013
Shoulder dislocations are ok. Could be better; could be worse. Typically people need something involving upward rotation as well.
Wall slides can be good, depending on the person. If a person is very tight they are going to be too hard / cause pain. Basically no one does them properly though. I’m going to throw a post up on the proper form of these at some point. They’re just constantly butchered.
Very few exercises are “bad.” It really depends on the person and how they do it. It’s rarely “what” you do but it’s always “how” you do it.
Here’s an example: Wall slides with a person’s back on a wall could be a poor idea….Wall slides with a person’s back on the floor might be a great idea…
Fred
February 7, 2013
Great, thanks! I look forward to your wall slides post!
Rob
March 23, 2013
Hi,
I am recovering from a complete rhomboid major reattachment, yet I find myself still struggling in gaining correct scapular rhythm. After a year and a half of unsucessfully seeing doctor after doctor in figuring out what was wrong, I was finally able to have a surgeon correctly diagnose it. My issue is that now I’m trying to undo all of the muscle compensation and firing patterns I’ve built up.
I just saw my surgeon and he told me that I needed to do this exact upper trap exercise to lift my shoulder girdle (I looked online and this was pretty much the only place I saw this). Would working my upper trap in upward rotation limit targeting an already tight levator? Would stretching the levator before, limit hitting the levator? I need to find balance between my serratus and UT, but my bursa that is out of whack and a tight levator seem to be limiting this.
Any advice would help me out so much!
reddyb
March 25, 2013
Hey Rob,
Sorry to hear you’ve had issues getting things sorted out.
The wall shrug exercise in this post would be a good way to train the upper trap in proper upward rotation AND concurrently loosen up the levator. It wouldn’t limit loosening the levator; it would hasten loosening up the levator.
The levator is a downward rotator of the scapula, So, by training upward rotation you can tighten the upper trap and loosen the levator.
This is one reason it’s important to train shrugging with the arms moving overhead, as opposed to your classic dumbbell shrug exercise. When the shoulders are down, there is no upward rotation of the scapula, only elevation, and the levator and upper trap both elevate the scapula. So, in that case, you’d run into issues, but with the arm overhead and proper form (chin placement is crucial here) (it sounds like from your description) you’d be training exactly what you wanted.
Hope this helps.
reddyb
March 25, 2013
Rob, also curious if you could tell me how you suffered this injury? I’ve never run into someone with a reattached rhomboid.
Rob
March 25, 2013
Hey Brian,
Man, the more I look through your posts, the more I’m amazed. Definitely wish I found your site much, much earlier!
I tore my rhomboid on a normal back day, performing lat pull downs, while using a pro style lat bar…. I lost it on the eccentric and my left arm went completely numb. Nothing extremely traumatic at first, but I definitely felt a “pop” between my scapula and spine, very superficial and subtle. I was in pain for a couple days, but I thought it was just pretty sore. Well, a couple days turned into prolonged pain and unsuccessful visits to orthos… now I’m here almost three years later, and about a year and a half post-op, still trying to get myself back.
I just found that t-nation conversation on scapula dyskinesia… dude, your stuff is legit! I can definitely relate and feel as though I’m just spinning my wheels trying to recover.
When I saw my surgeon last week, he definitely noted that my bursa was causing trouble, but wanted me to try out these exercises and give it a go before possibly receiving an injection. I’ve read mixed reviews on injections, a lot of them referring them as only a temporary “fix.” Am I crazy for thinking about asking for a scapular bursectomy? Any thoughts on these? Do you think proper posture and scapular training, alone, could bypass these? I apologize for all of the questions… this has just been incredibly debilitating and coming across your site is a much needed breath of fresh air.
reddyb
March 26, 2013
Hey Rob,
Glad you like the site; been working hard on it!
This sums up my views on things like cortisone injections pretty well: http://b-reddy.org/2011/08/08/the-problems-with-cortisone-shots/
I think a scapular bursectomy is probably unnecessary, and getting the shoulder to move properly will solve your issues. However, without seeing you move (even videos / pictures) I can’t really say.
I have seen some royally fucked up shoulders though, and a bursectomy was never needed.
mellie
March 24, 2013
Hey! Your website is wonderful! I have a question about the leg raises. I did the self-test, because I have a lot of low back pain, and I can keep my low back on the ground while I raise and lower my legs if I concentrate, but this weird popping happens. I’ve noticed the popping before, but this is the first movement I found where I can isolate it to try and figure out where exactly it is. The popping is on my right side, it is not painful, and happens as I lower my legs past 35 degrees. It is in the same spot every time: shifted to the center of my right SI joint, and either above or below I can’t really figure out which. It feels like something is shifting, but I can’t figure out what. This same popping happens if I deadlift and squat in the same day, and when I do hanging leg raises as well. Any idea as to what this is from? It’s driving me crazy and freaking me out. Any advice would be appreciated!
reddyb
March 25, 2013
Hey Mellie,
Thanks for the compliment.
How long have you been experiencing this popping?
Popping typically can stem from various things: Scar tissue breaking up, arthritis, structural changes, tendons moving, etc.
The popping can also arise from movement issues, but not be painful. So, say you have someone with a knee movement issue. They may get non-painful popping due to the movement issues making them more likely to have an arthritic, structural, or whatever issue. In many cases get rid of the movement flaw and you get rid of the popping. BUT, you don’t specifically go after movements that cause the popping, you go after the overall movement flaw.
Be careful about going after how or what you feel. In many ways this is quite often a road to nowhere.
Other notes:
If there is no pain with the popping then I rarely worry about it. Bodily sounds are usually not worth worrying about in this context, as long as they aren’t painful.
Although, you mention you’re having issues with your lower back, and you have lower back popping, so I’m not sure this popping is always asymptomatic for you?
And then there are other form issues that can arise during the leg raise, even if you feel you’re doing it properly.
Finally, squatting and especially deadlifting are rarely (pretty much never) good ideas when you’re having lower back issues.
Nathan
April 21, 2013
Hello, I just happened to stumble onto a tnation thread with this link and found your information and article very informative. I am wondering if you have any expierence or information in regard to venous thoracic outlet syndrome/pec minor syndrome with deep vein thrombosis. I was an avid body builder but this condition has sidelined me for years. Any information would be great! Thank you and look forward to browsing the site some more!
reddyb
April 23, 2013
Hey Nathan,
Check out the shoulder and neck pain categories on the site. For issues like thoracic outlet or pec minor syndrome, it’s best to attack what movement issues there are at the shoulder and neck. (FYI, the shoulders being too depressed / downwardly rotated is a primary factor.) Correcting these things will often help correct other issues, like numbness in the hands.
The thing is, thoracic outlet or pec minor is a symptom. What you need to find is WHY is something like the pec minor being compressed. That why is how the shoulder / neck is moving. Therefore, you correct how the shoulder moves, which corrects the symptoms.
Example of downwardly rotated shoulders: http://b-reddy.org/2013/02/06/example-of-a-postural-assessment-2/
Here too: http://b-reddy.org/2011/07/21/just-because-it-feels-tight-doesnt-mean-it-is/
Alex nielsen
June 6, 2013
Great post, are there any exercises that focus on thoracic extensors and not lumbar extensors. I have a kyphosis but cannot find an appropriate exercise. Prone extensions only seems to hit my lumbar extensors.
reddyb
June 6, 2013
The arm raises with back against wall referenced above are a good one: http://www.youtube.com/watch?feature=player_embedded&v=0sHrR2lMO_4
Alex nielsen
June 7, 2013
Many thanks, I will try them.
Philip
August 23, 2013
Hi, are there any other exercises you would recommend for weak upper traps? I have been trying to sort out my shoulders for years and suffer from bad headaches, winging scapula, trigger points in the upper traps, and seemingly tight levators (although maybe they are long? I just read your other article…) The portion of my trapezius that goes up the back of my neck is completely inactive and I can’t get it to do any work. The very upper fibres that seem to go over the very top/front of the shoulder portion and travel right up the back of the neck don’t feel like they do any work but the fibres just over the other side feel sore after I do the overhead shrugs. Might this be a problem with form? I just can’t seem to get this working, any advice would be much appreciated.
great site!
reddyb
August 24, 2013
Hey Philip,
Starting from a standing position may be a bit too tough for you. Sometimes it’s easier to throw the person on the ground.
Some examples:
Then, you can progress to standing. Bent arm will be easier than straight arm:
Then, you can progress to straight arm, but not full ROM yet:
You also need to be aware of compensation at the neck. In someone with a neck history, this would likely be especially poignant:
I’m working on a longer article regarding a progression to lifting your arms overhead. Looking to have it up in a week or so. Might be something you’d find use in.
From what I can deduce in your description, it sounds like the rhomboids may be overpowering the upper traps. Hard to say without seeing you though.
In general, most people can’t come anywhere near reaching all the way overhead when doing this stuff for the first time. Many will need a month, if not longer, before they can get all the way overhead. It’s common to butcher the hell out of these types of things. I had a friend read this article and say to me, “I tried the arm stuff, and I was surprised I could do it.” I actually trained him about 6 months later; had him do some overhead arm stuff (like in this article), and he could move about 6 inches before his form went to crap.
More people should start with something like this, especially when doing the standing variations:
Hope that helps,
Brian
Philip
August 29, 2013
thanks Brian, that’s great. I’ll give those a try and keep an eye out for your article!
Den
January 30, 2014
Brian – Great insights, as with the rest of the site. But I am confused about your last comment on Core work, actually I am confused about Core work altogether! There is a lot of conflicting messages out on the web. I stopped Sit- Up, Crunches are better, I stopped doing Sidebend, Russian twist are better. don’t use the machines, they are bad? or even just do weights ignore the core, it will be exercised as you go along. – really not sure what to do now.
How about a “Best Damn Core Work” page or eBook?
If you have APT, and can do 3-4 Leg lowers no problem, is it then ok to do crunches and Russian twists but maybe include Leg lowers too?
I seem to get a tightness on the lower part outer oblique, after doing 1 Leg Squat, cycling etc. So was considering strengthing it, along with the rest of my core work. And also following the excellent excercusing in your eBook on the ITBand – excellent help so far, my TFL is so much more relaxed after a couple of weeks.
any thought would be useful.
Denis
reddyb
February 2, 2014
Hey Den,
Thanks for the recommendation. I have something like this in my mind, but haven’t started to put anything together yet. I have another product coming up soon first.
As far as things like Russian Twists and Crunches -I never use them. It has to do with what the spine handles well, and these types of movements it doesn’t. You can see more about this in my article on facet joints: http://b-reddy.org/2014/01/15/talking-about-facet-joints/
The biggest thing with core work is the idea is almost always to get the core to prevent movement, not generate it. The limbs move, the core does not.
Since you have the IT band book, you can see example after example of this. Where the cues constantly consist of “Lower back / hips DON’T move…Such and such does move.”
The “Lower back and hips” not moving is the “core” aspect. Because in order for your lower back to not move, usually the core has to activate. Again though, it’s activating to prevent movement.
Once someone is good in these domains: They can move their limbs in a myriad of ways without lumbar compensation, then I like things like plank variations and landmines. Article on regular planks here: http://b-reddy.org/2012/11/15/arm-positioning-during-the-plank-exercise/
Side Plank variation here (notice the focus on no lower back movement):
You’d be surprised how hard you make something like a Bird Dog too.
That’s great to hear the IT band book has been helpful for you!
Jeff
February 19, 2014
man, my mind = blown. i thought i had decent posture but after reading your stuff i realized i’m way out in la la land. just this morning i was watching videos about the rolling tennis balls across stiff muscles too. i also realized i look skinny as fuck when my posture is good hahahha
keep up the good work. keep spreading the truth.
reddyb
February 19, 2014
Thanks Jeff.
Jarrod
February 22, 2014
Hi, I have a winged scapular and have been seeing the physio for a while now and the strengthening exercises I was provided unfortunately aren’t doing the trick. I was playing basketball three times a week and have tried to play and simply don’t have any strength though the scapula for any pushing motion for example when shooting a fouls shot I can’t make the ring and I still have some pain. Any advice you can provide would be greatly appreciated so that I can get back on the court.
Cheers,
Jarrod
reddyb
February 22, 2014
Hey Jarrod,
Here’s a link to searching the site on scapular winging. I’ve written a good amount on the topic: http://b-reddy.org/?s=scapular+winging