Strength Coach Breakdown: The Trap–Neck–Shoulder Triangle

Coach Mike works with lifters, swimmers, and fighters — and he teaches that neck pain, shoulder tightness, and trap tension form a triangular chain.

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The Triangle Explained

1️⃣ Upper Traps

Often overactivated from stress, phones, and shrugging during lifts.

Trap massage

2️⃣ Neck (C1–C7)

Forward posture forces the neck muscles to hold weight all day.

Neck Massage 

3️⃣ Shoulder Blades

If they can’t glide, the traps overwork → causing headaches & numbness.

Rotator cuff massage

🔧 Coach Mike’s Daily Shoulder–Neck Reset

Step 1 — Scapula Slides (30 sec)

Arms on wall → slide upward without shrugging.

Step 2 — Chin-to-Throat Breathing (30 sec)

Resets cervical spine and reduces trap activation.

Step 3 — Thoracic Rotation (60 sec)

Unlocks the middle of the chain.

Step 4 — Deep Exhale (20 sec)

Turns off the sympathetic nervous system.

“Most people don’t need stronger traps — they need better breathing and rib control.”