Train and Massage

If you're like me, you know how frustrating it can be to deal with tension headaches and upper back pain. That's why I wanted to share this beginner routine for releasing trigger points in your upper traps. 1. In the upper traps, trigger points can create pain near the eye and in the head, similar to tension headaches. To release these trigger points, I use my fingers or a tool to perform micro movements on the tender spots for 1-2 minutes. It may not sound like much, but trust me, it can make a big difference! 2. For the middle and lower traps, I like to use a massage ball against the wall. I aim for the areas around the scapula that feel the most tender. This technique can help to relieve pain in the back of the head and upper back. 3. If you have trigger points in the lower traps, they might be creating weakness within the muscle, which is why it's not getting stronger. To work on this muscle, perform the same techniques as the middle traps, but this time, aim for the lower portion of the scapula. Overall, this routine is a great way to release tension and promote relaxation in your upper traps. Make sure to work each area for 1-2 minutes. Give it a try and let me know how it works for you! #TriggerPointRelease #UpperTraps #PainRelief #BackPain #TensionHeadaches #UpperBackPain #MassageTherapy #MusclePain #MuscleTension #PhysicalTherapy #MyofascialRelease #HealthAndWellness #WellnessJourney #SelfCare #SelfMassage #FitnessJourney #chulavista #trainandmassage #adamvillalobos #short

If you have shoulder pain then try out this simple warmup. 1. Shoulder External Rotation: Use a mini band between your hands with palms facing up. Perform external rotation by keeping your elbow in front of your body to target the rotator cuff muscles instead of the deltoids. 2. Front Pulls: Grab a pull-up band with your arms in front of you. Squeeze your rhomboids to start the movement as you pull the band apart. Hold it apart for 1-2 seconds before you let it return to your starting position and repeat. 3. External Rotation with Shoulder Press: Place a mini band around your arms as you keep tension on it and perform shoulder presses. Make sure to keep that pressure on the band the entire time. Make sure to perform each exercise for 3 sets of 20 reps. If this doesn't work, self-massage a few different muscles which you can learn how to do by watching our new video over at YouTube. #ShoulderPainExercise #MiniBand #RotatorCuff #Rhomboids #ShoulderPress #ShoulderWarmup #FitnessTips #PhysicalTherapy #WorkoutMotivation #InjuryPrevention #Stretching #Mobility #StrengthTraining #ExerciseRoutine #FitnessGoals #trainandmassage #adamvillalobos #short

Here is a list of trigger points in muscles that can recreate shoulder pain. https://bit.ly/3YlMutn #short

Test your Muscle Stiffness Here: https://impactbiosystems.com/?via=avillalobos Use Code: PACTXADAM for an extra $100 off. Do you have plantar fasciitis and have tried all of the exercises for your heel pain with little to no success? If so, then you need to check out this brand new video that shows you 3 different strategies for treating plantar fasciitis at home using massage, stretching, and more. 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

1. They don’t perform assessments before and after their massage 2. They don’t touch the front of the body 3. They don’t give any homework for in-between sessions #short

If you have trouble working out on shoulder and chest day because of that pain in the front of the shoulder, then let me show you the warmup I use to get rid of my shoulder pain in 17 minutes or less. 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

If you’re having trouble sleeping because of your thoracic outlet syndrome then here’s 2 simple strategies you can use to get the best sleep you’ve ever had. Inside this short video, you will learn which sleeping positions are best for falling asleep fast with TOS and even how to perform a night routine to avoid any future pain. 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

If you have thoracic outlet syndrome, you might find it difficult to get some sleep. But there is a solution you can try. You see, the reason why you experience pain while sleeping is that the sleeping position you are in creates compression on your nerves or blood vessels. - This can happen when you sleep on your side, which compresses your chest and neck. - It can also happen when you sleep on your stomach, which kinks your entire spine. - Or your head may be tilted to the side while sleeping on your back. All of these positions can create compression on the nerves, resulting in pain. So what's the optimal position? To sleep face up with your head in a neutral position, which will help avoid compression in the chest and neck. If needed, use some pillows on your side to keep you in a face-up position. #short

If you have nerve pain going into your shoulder and down your arm, then your nerves might be compressed by these three different muscles. The first muscle is the scalenes, which are the lateral neck muscles. Your nerves come out of the spine and pass through these muscles to head down into the shoulder. The next muscle is the subclavius. This muscle is located on the chest, under the clavicle. After your nerves pass through the scalenes, they go under the clavicle, which can compress the nerves through the subclavius. From here, the nerves pass under the pec minor, which is located in the chest and near the shoulder. After the pec minor, the nerves then pass through the arms where the coracobrachialis can get tight and compress the nerves. Finally, the nerves pass into the forearms, where the muscles can become overused and create compression on the nerves going into the hand. Having compression in any of these muscles can create pain throughout the entire arm. This means that if you have pain in your hand, then check the neck, pec, and more to see if they are creating compression and pain. #short

If the latissimus dorsi muscle gets tight, it can not only limit your range of motion in the shoulder but also pull on the lower back, contributing to issues like anterior pelvic tilt. To release this muscle, grab a foam roller and lie on your side with the roller under your armpit and upper back. From here, pin down the most tender spot as you move your arm through its full range of motion to help strip out the lats. Do this for 2-3 minutes every day to improve your range of motion and even reduce your pain. #backrelease #tightback #lats #latsrelease #foamroller #stretch #shoulder #mobility #fitness #health #wellness #painrelief #exercise #workout #selfcare #recovery #musclehealth #selfmassage #physicaltherapy #fitnesshealthwellness #selfcarerecovery #painreliefstretch #shouldermobility #musclehealthexercise #triggerpoint #trainandmassage #short

If your subscapularis is tight, it can create pain that feels like frozen shoulder. That's why you should try to release this deep rotator cuff muscle with self-massage techniques. But if you can't reach over with your other hand, try using the end of a broomstick to help reach the subscapularis. 1. Reach your tight shoulder in front of you as far as you can to expose the scapula. 2. Now press the end of the broomstick into the muscle, aiming for the most tender spot. 3. Once you're hitting a tender spot, you can perform micro-movements by moving back and forth and side to side. 4. Or you can perform a pin and stretch by starting with your arm internally rotated, pinning down the muscle with the broomstick, then externally rotating the shoulder to help stretch it out. 5. Do this for 2-3 minutes a day to begin seeing results. #short

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If your first rib is causing compression, then you need to try these two techniques to help decompress it and release the nerves and blood vessels. #short

There is one muscle under the chest that can force the first rib to compress on your nerves and blood vessels, creating your chronic pain. That one muscle is the subclavius, which its located underneath the clavicle and attaches to the first rib. If this muscle becomes overused, then it can actually create compression by pulling the first ribs into the clavicle, which then compresses on the nerves and blood vessels. This can create pain like thoracic outlet syndrome or even carpel tunnel syndrome. #short

The scalene muscle is a neck muscle that can compress the nerves and blood vessels if it becomes tight due to things like forward head posture. In addition, the scalene muscles (along with other muscles) can also become overactive and tight due to chest breathing, as it helps pull the ribs up towards the head. #short

The goal of these exercises is to help strengthen and shorten the weaker muscles, which allows the bones they are attached to move closer together. And since all muscles have an equal and opposite muscle, as this muscle shortens, there is another muscle that needs to be lengthening at the same time. Now, if your physical therapist is correct, then the muscle that is lengthening is also the same muscle compressing on the nerve and causing your pain. #short

Do you have nerve pain in your shoulder that extends down your arm and can't seem to get rid of it? Have you already tried working with your doctor and still haven't gotten any results? If so, check out this new video on how to relieve nerve pain in 9 minutes or less. 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

Tightness in your chest can be scary, but don't worry - there's a trigger point that can cause heart palpitations, but it's not as serious as it sounds. It's called an ectopic cardiac rhythm and it's the same type of heart skip you get from stress or coffee. This trigger point is only on the right side of your chest, between your sternum and nipple at the bottom. #short

There are several trigger points in the chest that can cause pain not only in the chest and surrounding areas like the shoulder, but can also cause pain that radiates all the way down to the fingers, making you think you are having a heart attack. Learn which trigger point in your chest is causing your problems. #short

Fix your TOS FAST → http://bit.ly/40Zo7Tm Having a tight chest from working all day can not only lead to tens of thousands of dollars out out of your pocket; but a tight chest can also lead to these 5 major problems. 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

The first thing you want to do is locate the muscle, which is right behind the upper traps, between the clavicle and the scapula. From here, use a small ball or a massage cane to apply static pressure to the most tender spot within the muscle. Just make sure to focus on breathing so that the trigger point releases. You can also perform some micro movements by moving back and forth and side to side on that one tender spot to help the blood flow. The final technique you can try is a pin and stretch. Pin down the most tender spot while the muscle is contracted. Now from here, slowly stretch the muscle out as the tender spot is pinned. This will help increase the range of motion of the muscle. 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage #posture Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

If your shoulder is clicking, it's most likely because of the supraspinatus muscle getting tight and full of trigger points. The supraspinatus is one of the four rotator cuff muscles. This happens when the muscle becomes tight from trigger points, which restricts its range of motion and prevents smooth motion between the humerus and the socket joint. To fix this problem, self-massage the supraspinatus for 2-5 minutes a day. Make sure to check out my newest video on YouTube to learn how to do it properly. 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage #triggerpoints Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

Chronic shoulder pain, neck pain, and back pain is something most people experience at one point in their lives without knowing how or why they got it. If that's you, then chances are it's from your bad posture. Bad posture has been shown to create chronic pain because of the excessive tension it puts on the spine and muscles. And what's worse is the simple fact that exercises alone won't help fix this big problem. So how can you fix it? By self-massaging and releasing all of the tighter muscles that create your bad posture and chronic pain. That's why you need to join the Rounded Shoulders Rehab Program. Inside my new 16-week program, you will learn how to release all of the muscles that create your pain and posture. You will learn how to perform mobility drills and stretches to improve your range of motion. And you will learn all of the right exercises to keep your pain and bad posture from returning. - This is perfect for you if you have tried other routes to relieve your pain and failed. - This is perfect for you if all you want to do is follow along with some videos to begin working on your problems. - This is perfect for you if you have bad posture that's creating your pain and you want to finally fix it. Click on the link below to learn more. This program closes on July 09 so join now. Join now and save $200 off the original price. https://trainandmassage.com/rounded-shoulders-rehab/ #short

Trigger points in the supraspinatus can create chronic pain like shoulder impingement, frozen shoulder, and more. On top of that, it can also create deep chronic pain in the shoulder, referred pain in the elbow, and so much more. If you have trigger points in the supraspinatus, then you need to follow to learn how to self massage these tight muscles. 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage #triggerpoint Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

Do you suffer from shoulder impingement or shoulder pain? You might be surprised to learn that the cause of your discomfort could be trigger points in the supraspinatus muscle. In this video, you will learn how trigger points in the supraspinatus muscle can lead to shoulder impingement and other problems, as well as how to release these trigger points to alleviate your pain and improve your mobility. You will learn how the supraspinatus muscle can become full of trigger points due to poor posture, overuse, or injury, and how these trigger points can lead to chronic pain in the shoulder and referred pain in other areas of the body. You will also learn how trigger points in the supraspinatus muscle can cause limited mobility and make it difficult to perform simple tasks like reaching behind your back or lifting objects. By the end of this video, you will have a better understanding of how trigger points in the supraspinatus muscle can cause shoulder impingement and other problems, and you will have the tools you need to release these trigger points and alleviate your pain. Whether you're an athlete dealing with shoulder pain or just looking to improve your mobility, this video is for you. Rounded Shoulders Rehab Program: https://trainandmassage.com/rounded-shoulders-rehab/ 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage #pain Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.