May 24th, 2007, 12:39 AM
Knots in upper back/shoulder blade area
I am experiencing pretty "noticable" knots/pain right between my shoulder blades/upper middle back and neck. I have done every stretch I can think of and even asked a licenced PT on this and he told me I was already doing the right exercizes to stretch these muscles/area.
I am currently doing 3 sets of 10 on biceps (120#), triceps (90#), wide lats pull downs (190#), and narrow lat pull downs (190#) twice per week, (Monday and Thursday).
Then bench press (180#), pect flys (110#), upright row (110#), and shoulder presses (120#) twice per week (Tuesday and Friday).
Basically a "2 on - 1 off" schedule.
20 minutes Cardio on an olyptical and 50 crunches every day.
I do not know why I am experiencing these knots...???
I stretch all the time; especially before these work outs.
I do neck and back stretching often because of them throughout the day.
Am I pushing the poundage to high to often?
Should I do lower weight higher reps?
My goals are: first to loose weight and 2nd to build muscle/strength for archery and hunting.
Any suggestions welcome?
May 24th, 2007, 06:47 AM
I get those things (trigger points) all the time. When I was in grad school, they were crippling (all those hours in front of the computer, no doubt). Aside from the exercises you are doing, I have found the absolute best thing to work them out is to find a sharp corner on a wall and grind the spot back and forth until it submits. It works as well for me as a massage, and it's a lot cheaper. I wouldn't discount going to a massage therapist every now and then, though. I try to get my wife to work them, but she won't push hard enough and gives up too soon. My chiropractor actually gives free classes on how to massage these trigger points. There's also a good book about trigger points by Clare Davies. I discovered how to massage the trigger points in my psoas from this book.
May 24th, 2007, 07:29 AM
I would certianly consider a massage therapist once a week or as needed to work the knots and get the blood flowing. You can find them in my town for $30.00 hour, my wofe goes to one weeekly. Chriropator can help as well.
If you had a place to swim it really works the back. Strechs those back muscle when there tight.
Get one of those large rubber balls and there several excercisies you can do with them to relief stress and pain in the back muscles. Looks like Im going to have to buy one of them myself.
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May 24th, 2007, 08:28 AM
DB - I'm moving to OK! In Northern VA, my chiro's massage therapist, who is very, very good and very inexpensive for this area, gets $30 for 20 min, $40 for 30, and $60 for an hour.
May 24th, 2007, 09:43 AM
I think your problem is postural and possibly stress related. Look at your posture and see if I am right. Rounded shoulders, forward head, slumping in the chair and elevated shoulders are all signs of bad posture. I don't know what you do for a living but you might want to look there. Exercises are good for circulation and releasing stress but you need to look at your posture as well.
May 24th, 2007, 07:38 PM
My wife suffers from tthose trigger points as well. I believe Stress and posture are the major contributors. I will have to purchase that book you mentioned.
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May 25th, 2007, 10:32 PM
Yes I have not so good posture. I realized it a long while ago and "try" to workon it. I slouch often. I do many stretches in the back and neck area while in the hot shower and all day long really due to this.
Originally Posted by Raven1911
I need suggestions on how to improve my posture I guess. More then how to work out the kinks. LOL
May 26th, 2007, 12:00 AM
I've had a bad back for yrs and best thnig I've found for knots in that area is laying chest down on weight bench and pulling up weights slowly from floor, that will stretch the muscles out more than you'd think.
Bruin RF here & bunch of Bears
May 27th, 2007, 01:23 PM
In general, to correct this you DO NOT STRETCH THE BACK MUSCLES. You need to stretch the front muscles like the chest and front shoulders and suboccipital muscles. You need to STRENGTHEN the back muscles including the upper, middle and lower trapezius, lattisimus dorsi, posterior delts and low back muscles. Bad posture = weakened, stretched out back muscles and tight front chest and shoulder muscles.
Originally Posted by VTbowman
May 29th, 2007, 07:09 AM
This has been exactly my problem for years! I went to a physical therapist because of an auto accident and got my posture worked on also.
Originally Posted by Raven1911
Stretching out the chest has really helped a lot. If you have trouble finding the 1/2 round foam roll to lay on, try a swiss/exercise ball.
Also, to hit the trigger points, get a tennis ball and thread a string through it. Use the string to hold it behind you and lean into it against a wall. The ball is soft enough not to damage you or the wall but firm enough to hit the triggers.
You could also try alternating heat/cold if you have a flare-up.
And get massage as well as chiropractic care!!!!!
May 29th, 2007, 12:41 PM
Originally Posted by De-Gurl
June 9th, 2007, 07:14 AM
I'll defineately second the massage therapist idea. I once got a wicked knot on the left side of my neck due to a bowscale incident. It wasn't terrible at first and I thought it would just go away after a while. "After a while" turned into more than a year of progressive agony. I went to the doctors who couldn't help because they couldnt see a problem in my X rays. I went to the chiropracter for several visits .... (what a f'n joke that was. Chiropracters are quacks plain and simple. I can't beleive some health insurances actually pay for this.) Finally, my wife suggested and made the appointment for me to go to a massage therapist. I wan't too keen on the idea. I just figured it was gonna be another waste of time and money.
Originally Posted by Daniel Boone
I went to the first visit for a deep tissue massage and from there made appointments for the next 4 weeks there after. At first it hurt like hell but by the last appointment I was a new man. Before the massage therapy I was a mess. I couldn't turn my head to the left at all. I was in constant agonizing pain. I couldn't sleep well for more than 6 months. All this went away after just a few visits. Now I go once a month for maintenance massages.
The therapist explained to me that once a muscle hangs up , it stays hung up and just gets tighter and tighter and eventually starts involving other muscles and eventually you develop poor posture and loss of movement. So, don't do what I did and think it will just go away. Go get a deep tissue massage. IT WORKS !!!
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June 9th, 2007, 09:07 AM
Most of my knots are directly related from shooting and have nothing to do with weight lifting what so ever. Especially if they're in the middle part of the upper back. All you need is a good hard rub down every once in awhile to keep them loose and always be sure to stretch and they disappear.
June 9th, 2007, 04:23 PM
How can I say this without anyone reading into it? No way i guess-you could take turns massaging each other and that will help as well as save some $$$$. It helps if you get a book/video on massage technique so you understand proper ways.
Originally Posted by Rack Tracker
My problem is I'm way better at it than my husband...so I end up going out for a massage. His are at home and free so maybe it evens out. I get the pricier myofascial release and deep tissue.
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