Help with rehab?
Greetings, fellow heroes! 🦸♂️
I've taken a break from working out my back and chest due to injuring my right upper Trap, right underneath the rhomboid.
🤕 I was wondering if anyone has insight on rehab?
Pictures of my back are posted. The part in my upper back indicated by my fingers is the part that I felt "slip" during shoulder shrugs. This was maybe 3 months ago. The part in my middle back indicated by my thumb has been tight since then.
This happened due to overwork. I hadn't realized that I was already pushing my traps on back days and was doing 20ish sets of shoulder shrugs on my shoulder days.
💪🏼 So far for rehab I've been:
-doing very slow/light shoulder rolls and shrugs without weights
-wall slides/angels
-avoiding working out the left side of my back and chest, sticking to light workouts for my right side as I've heard this can help my left retain some strength due to mirror neurons (I still take it easy here since after some sets I can feel the muscles pull on my spine a bit)
-Stretching my trap by gently putting my right ear to my right shoulder, and the same with the left to keep even
-worked briefly with a massage therapist during the first
👨🏽⚕️ Does anyone have any additional suggestions?
I'm hoping to be ready for a Spartan Race in another 2 months. 🏃♂️
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Help with rehab?
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