How to Reduce Neck Tension-Self Trigger Point Therapy
A COMMON PROBLEM: NECK STRAIN AND TENSION
Neck strain and tension is one of the most common conditions that physiotherapists treat.
Most patients suffering with neck strain will describe a constant and in many cases unrelenting ‘strain’ or ‘tension’ in the muscles surrounding the neck and ‘shoulders’.
Three muscles are routinely affected: the upper trapezius muscles, rhomboids, and the levator scapula muscles.
See these muscles depicted below:
Neck muscles: A- Rhomboids, B-Upper Trapezius, C-Levator Scapula
One of the effective ways for a patient to self manage and get some relief at home in between set physiotherapy sessions is to use a trigger point device (such as a Pocket Physio-see below) to ‘trigger the muscles’ which are tight. Pocket Physio devices are my personal favourite trigger point device as I like their defined point and ease of use. Other popular trigger point devices include the Spikey Ball, and good old tennis or golf balls.
The Pocket Physio-available in practice or from the Locker Room
Below are videos of the two most common trigger points I prescribe for patient’s to complete at home to assist their neck strain and tension.
VIDEO 1: Upper Traps and Levator Scapula Trigger Point
VIDEO 2: Rhomboids Trigger Point
For an understanding about what a trigger point is refer to a previously written blog post HERE.
PAIN-FREE. PERFORM. PROLONG
Brad Beer (APAM)
Physiotherapist, Author, POGO Physio Founder
Was this blog written just for me??!! Thanks for the videos