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?