Mobility, neck pain, Shoulder pain

Myofascial Release: Tight neck and shoulder self-treatment!

November 14, 2013 • By

Everyone gets tight neck and shoulders, whether you are an athlete, office worker or new-mum and this easy myofascial release will give you huge relief!

Not only will this exercise ease neck and shoulder tension but also improve shoulder range, ease headaches, make you more upright and just make you feel great!

See the Video demo here or see below for an easy description.

upper traps, self trigger point knots, tension headaches treatmentThe upper trapezius (traps) knot up very regularly and cause you to feel tight, hunched over and can often cause stress and tension headaches. All you need as a firm self-massage/trigger point ball (Lacrosse ball is great if you’re in the USA!) and do the following exercise for a great myofascial release:

 

 

 

 

 

TP UT1Lie on your back with your knees bent up and place the ball under your upper traps as shown.  You will be able to feel the knots and tight muscles through this area (they will feel harder, often tender and like a marble or golf ball).

 

 

 

 

 

Self trigger point of upper traps and stress pointsNext bring your arm up and back towards the ground and then oscillate it up and down (grind it!).

Tip: If you do not feel it much, lift your bottom off the ground and put all your weight through the ball.

This is a fantastic technique and once you have tried you will see what I mean! For the is best results and long-lasting relief, do this every evening or as a break at work.

This myofascial release is great to combine with a couple of other things that will combine to create a long-term fix! It is important to look at the muscles (which we are doing here) AND the joints, so try out this easy spinal self-mobilization or this back stretch your mobility.

Let me know how you get on!

Please share and like and if you want more self-treatment exercises, check out our great Ebook