PULL DOWN

Overview

 

Pull Down is designed to reduce the muscle tension in the upper thoracic and lower neck extensor muscles. These muscles control the movements of head elevation and retraction of the shoulder blades.  By reducing the tension in the upper and middle trapezius muscles, you will be able to treat and improve the symptoms that are exhibited with a variety of upper back and lower neck pains. These include stiff joints, cramping, strains, neck weakness, tightness and general pain. 

Set the Beartrap up with two cones at the uppermost part of the hoop.  

    1. Grab the Beartrap frame slightly above both handles (facing Beartrap logo) and crossover forearms while allowing Beartrap to rotate in hands.
    2. Place the hoop of the Beartrap over the shoulder (Beartrap logo should be facing outwards).
    3. Pull down on the handles to start treatment.
    4. Change the width of the handles to adjust the position of cones on the shoulder.
    5. A variation to this exercise (once in the position described above) is to place the opposite hand behind the back and grab the handle as opposed to reaching across the front of the body.
    6. For a less intense treatment use the balls instead of the cones.

Overview

 

Pull Down is designed to reduce the muscle tension in the upper thoracic and lower neck extensor muscles. These muscles control the movements of head elevation and retraction of the shoulder blades.  By reducing the tension in the upper and middle trapezius muscles, you will be able to treat and improve the symptoms that are exhibited with a variety of upper back and lower neck pains. These include stiff joints, cramping, strains, neck weakness, tightness and general pain. 

Set the Beartrap up with two cones at the uppermost part of the hoop.  

    1. Grab the Beartrap frame slightly above both handles (facing Beartrap logo) and crossover forearms while allowing Beartrap to rotate in hands.
    2. Place the hoop of the Beartrap over the shoulder (Beartrap logo should be facing outwards).
    3. Pull down on the handles to start treatment.
    4. Change the width of the handles to adjust the position of cones on the shoulder.
    5. A variation to this exercise (once in the position described above) is to place the opposite hand behind the back and grab the handle as opposed to reaching across the front of the body.
    6. For a less intense treatment use the balls instead of the cones.

Treatment Techniques

 

Positions

– Lateral neck flexion: tilt ear to shoulder

– Neck extension: head looking down

Lateral Flexion

– Perform the movements with your neck laterally flexed down so that your ear is close to your shoulder.  This will put the upper and middle trapezius muscles on stretch and create a more intense treatment.

 

Laterally flex neck and move head forward and back

– Perform the movements while laterally flexing and continually move the head forward (flex) and back (extend).  This creates shortening and lengthening effects on the muscle during treatment. This creates intermittent and varied treatment along the length of the muscles. 

Anatomy

 

Middle and upper trapezius

This muscle group is located at the back of the thorax over the top of the rhomboids and levator scapulae. It acts to retract the shoulder blades so that the scapulae move closer to the midline and elevate the shoulders.  Additionally, the upper trapezius extends the neck by lifting the head upward. The upper trapezius originates from the base of the skull and inserts on the lateral ⅓ of the clavicle (collar bone). The middle trapezius originates from the spinous processes of the spine and attaches to the spine of the scapula.

Levator scapulae

This muscle is located on the back of the neck lying underneath the trapezius and acts to elevate the scapula and shoulder region. This muscle originates from the outside of the upper cervical joints and inserts on the uppermost portion of the scapula (superior angle).

Recommended Exercise Program

 

Self-treatment of the muscular system creates micro-damage and micro-tears within the muscle.  This is completely normal and helps the muscle relax, increases blood flow and improves overall function. Working out in the gym or performing exercise also creates these micro-tears and damage to the body in the hope that the body will respond positively by increasing strength, improving endurance and increasing power (speed + strength).  This is all dependent on what type of stimulus you provide. The side effect of creating micro-tearing and micro-damage is that it can create post-treatment soreness (pain following treatment or soreness over the following days).

Start off with a modest amount of treatment and see how the body responds.  Build up as the body allows.

If the pain on the post-treatment soreness is significant, give the muscle another day or two to recover before continuing further treatment.  However, if the following day, the muscle feels much better and only mild amounts of post-treatment soreness exist, then increase the timeframe or pressure of treatment.

Biofeedback

Muscular biofeedback is the body’s amazing ability to provide instantaneous feedback to the brain about which muscles are tight and where the treatment needs to be focused.  As massage creates micro-tears and micro-damage, the sensation is experienced as pain. The tighter the muscle, the more tearing or damage occurs and the pain sensation feels greater in this area.  Conversely, if the muscle is not as tight, there is less pain experienced when treating the muscle. Biofeedback is a great way to determine which muscles are tight and what areas need more work.

Recommended Exercise Program

 

Self-treatment of the muscular system creates micro-damage and micro-tears within the muscle.  This is completely normal and helps the muscle relax, increases blood flow and improves overall function. Working out in the gym or performing exercise also creates these micro-tears and damage to the body in the hope that the body will respond positively by increasing strength, improving endurance and increasing power (speed + strength).  This is all dependent on what type of stimulus you provide. The side effect of creating micro-tearing and micro-damage is that it can create post-treatment soreness (pain following treatment or soreness over the following days).

Start off with a modest amount of treatment and see how the body responds.  Build up as the body allows.

If the pain on the post-treatment soreness is significant, give the muscle another day or two to recover before continuing further treatment.  However, if the following day, the muscle feels much better and only mild amounts of post-treatment soreness exist, then increase the timeframe or pressure of treatment.

Biofeedback

Muscular biofeedback is the body’s amazing ability to provide instantaneous feedback to the brain about which muscles are tight and where the treatment needs to be focused.  As massage creates micro-tears and micro-damage, the sensation is experienced as pain. The tighter the muscle, the more tearing or damage occurs and the pain sensation feels greater in this area.  Conversely, if the muscle is not as tight, there is less pain experienced when treating the muscle. Biofeedback is a great way to determine which muscles are tight and what areas need more work.

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