Priority Session Neck and Traps
Goal is to restore mobility and tissue quality in neck and traps.
I currently have a weak/tight neck and feel tight through the traps when arm extended overhead

Performed 5days/wk to Daily

A1) Upper/mid/lower traps SMR 5-15min
A2) Scapular Routine (~7'30)
A3) Posterior neck SMR 5-15min
A4) Neck End-range-rotations. 6-10x ea. [10-15s/rep] (~4'00)
A5) Circles of the neck and shoulders routine (~5'00)

Total time ~ 26-46min

{@ = each side/direction}

SCAPULAR ROUTINE
S1: Scap pushup 50r
S2: Scap rotations forward/backward 25r@
S3: Scap opposites 10r@
S4: Ang/hap cat 10r
S5: Rib cage circles 10r@
S6: Rib cage circles w/scap opposites 15r@
* Once range is achieved:
- stop doing scap pushup, rotations
- do scap opposites 10r@
- do cats, rib cage circles, and rib cage circles with rotations 15r@
** Once range & movement patterning achieved:
- do routine standing

CIRCLES OF THE NECK AND SHOULDERS PROGRESSION
1) Pre toe touch acc. 5’00
2) Post toe touch - pre neck roll reps 3-4sets [4-6r@]
3) Neck roll reps (greasing the groove) 1-3sets [6-10r@]
* Once mastered neck roll reps remove from priority routine and progress to shoulder anchors as apart of a dedicated 'ground work' session'

QUESTIONS:
1a) Is daily SMR of the traps and neck too much
1b) Would you add a hanging exercise(s) or anything else
2) Would you take anything away?
3) Any other comments on it? better ways to progress movements? (When to remove exercises and focus on something else etc)

Hi Matt, your programming & pathway for your objectives & target areas looks good. I would just add the '3-5 emptying routine' daily: https://www.movemorevrl.com/force-generation-transmission/videos/3-5-mins-emptying-sequence. See where the practice takes you, keep tweaking as of when necessary, the programming fluid and use it pave the way forward.

Questions:
1a) No, not too much but completely depends. If you don't need it (i.e. areas of hypertonicity improve) don't use it and practice more "dynamic" contexts (i.e. YOU moving you, rather than a roller) which also help to improve the quality & qualities of the tissue. This brand new addition to the library is a good one to open up as a project: https://www.movemorevrl.com/force-generation-transmission/videos/arm-coordination-force-generation-2024

1b) Yes, passive hang DAILY around 3-5' of accumulated time. If that's a lot, just start with 1-2' of 15-30" passive hangs and make multiple visits. It will build up naturally. You can also add just 1 set of an active hang in at the end of your passive hanging, but maybe less isometric holds and just 8-10 reps of 1-2 seconds holds to mobilise, rather than add too much more tension.

2) No I wouldn't take anything away... yet. Keep reflecting on what is serving you and what isn't (anymore) & remove as necessary. Some things may even keep serving you for years to come.

3) When to add/remove will need to be subjective - again, if it's serving you (i.e. it's making a positive difference to how "well" you feel yourself moving, or even if you're just learning a lot from it) keep it. If you think it's served its purpose or is becoming habit without reason, drop it. If its something which continually nourishes you, it might stay with you for life.

Hope that helps on the ongoing journey - keep moving well my friend!

Jason