How to Reduce Neck Tension-Self Trigger Point Therapy

 In Back and Neck Pain


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:

POGO Physio Gold Coast neck muscles

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.

POGO Gold Coast Physio Pocket Physio device

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.


Brad Beer (APAM)

Physiotherapist, Author, POGO Physio Founder

POGO Physio Gold Coast Brad Beer running physio book

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  • Jessica Day

    Was this blog written just for me??!! Thanks for the videos

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