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:
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.
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