I will try and summarize this the best I can.
The week of Thanksgiving I strained my neck. It was painful to turn right, forward, and backwards. I dont know how I did it. I had just gotten back form Walt Disney and felt fine. I did legs and chest that day and during the workout it was fine. After the workout my neck started hurting and as the day progressed it got worse.
I went to a chiropractor 5 times and had little to any luck.
After stopping weight training for 6-7 weeks and doing STEM on it nightly the pain has subsided enough to start lifting again.
I trained 2x last week and today was my 2nd time this week.
My chiropractor said my spine was fine but thought a tear or strain could have happened in my middle trapezius.
Anyways it is continuing to improve. I just want to know exactly what I did and if in fact it was a strain/tear in my trapezius.
Finally what are some good middle trapezius rehab exercises and what type of rep scheme should I try?
The past few workouts I have used lighter weight for anything that directly impacts that area.
Do you have any other symptoms?
I ask only because I’ve been going through a similar thing for about year. I’ve seen two othorpedic doctors and one chiro. I heard for a year that I had “sprained a rib” or was having rhomboid spasms that would grab my rib and not allow it return to its “socket”. Eventually I noticed a building weakness in my dominant right triceps and then some noticable atrophy.
Then the chiro ordered a year end MRI and turns out I had herniated a disk at C6-7 which was causing the rhomboid spasms and leading to the lack of “electricity” to my triceps.
I offer that merely as an encouragement to seek multiple opinions if the pain persists or resurfaces. Ask questions and seek the root cause of the issue, especially if it involves your spine.
Couple good exercises to hit the area your targeting:
- Band pull aparts with supinated grip
- Reverse Flys with thumubs up
- Face pulls
Thanks for sharing. It is funny this is my second week back lifting and I have a muscle spasm now in my lower left lat. When I do massages on it with a foam roller it feels good but slowly returns back to a spasm. My neck/trap as I said feels better and better as the weeks past but it is one slow healing injury.
I may give in and go get in checked by a doctor. I thought it would heal on its own and I am already out a couple of hundred from these worthless chiro I saw…not to say chiro are bad I think they are good but the ones I saw are nothing but money makers. I love it when they say let me look at your insurance and set you up on a plan. I am like why do you F$%Kin fix me and we will worry about how many visits it takes once it is finally healed. Sorry frustrated.