long story short, a while back i used to do alot of heavy shrugs, without much (or any) warmups. I’ve created a hell of a problem in my neck/trapezius area, and I can feel a “lump” of some kind right where my lower trap and scapula area meet. I saw an ART practioner a few times (3 weeks, 2x week) and I noticed a definite improvement. however i currently can’t afford to see him anymore. So I’m wondering what I could do at home to help this.
I know I have a weakness in my scapular area and lower traps, I’ve been doing some activation exercises (wall slides, scap pushups) with some success, but i’d really like to bring up these weak areas and maybe the problem will resolve itself.
as of right of, any very strenuous upper body exercise (pullups, heavy benching, etc) makes that area on my back flare up for SEVERAL days and the pain is unbearable at times. I’ve tried staying out of the gym, for 3 straight weeks, without any change.
if anyone can offer up some advice i’d appreciate it, thanks.