The "Over Active Trap" syndrome is a very common term used for an excessive amount of tension in the upper trapezius muscles. Without proper thoracic spine posture these large and very strong muscles tend to take on the work of supporting the shoulders and upper spine. As a result we see large amounts of palpable tension in the upper back and neck which leads to shoulder, neck and head pain including cervicogenic headaches and migraines. This program is meant to relieve the tension in the traps, distract those over active muscles and activate the lagging muscle groups to creat a neuromuscular improvement for better posture and pain free range of motion.
This is a subtle but challenging ROM that requires intrinsic stabilizers of the neck to work in strict form with the chin & nose staying parallel to the floor, for the duration of the exercise. Begin by pulling the head across, leading with the ear, then retract fully at the cervical spine (backwards), slide across the midline to the far side and then protract the head (forward) to complete a square. Do this clockwise and counter clockwise.
Flexion & Extension "NOs"
Extend the head (chin up to ceiling) find the pain free ROM you're capable of. Once your end ROM is achieved gently take the head side to side in a "NO" motion, similar to the LLLR exercise.
Look Left & Look Right + Trigger Point on Trap
Many head, neck and shoulder pain is referred due to compensation in larger muscle groups like the traps. By trigger pointing and also mobilizing with the Iron Neck you can build a bigger ROM instantly by simultaneously releasing the tight, restrictive tissue and activating weaker muscles.
Figure Eights + Arms in Internal Rotation
For this exercise you'll perform the Iron Neck figure 8 drill with both hands placed behind your back, in internal rotation. This increases the stretch across the chest and biceps as well as helps emphasis scapular retraction.