Exercise6 min read
Stretches and self-release for neck trigger points
Work for neck trigger points falls into two groups: releasing the point, and endurance work that prevents it re-forming. The effect of the first is measured in hours, the second in weeks.
Stretches
For the upper trapezius stretch, the head tilts to the opposite side and the hand on the same side presses gently downward. The stretch is held thirty seconds without forcing.
For the levator scapulae, the head tilts away then the chin turns toward the chest. That second movement directs the stretch to the correct muscle.
The shoulder must not ride up during the stretch. Holding the edge of a chair anchors it and lets the stretch reach its target.
Self-applied pressure
A tennis ball or small ball is used against a wall over the shoulder and between the shoulder blades. Stop at a tender point and hold pressure for thirty to sixty seconds.
Pressure is kept at a level where tenderness is tolerable. Very firm pressure increases protective muscle tension and is counterproductive.
Gentle pressure at the base of the skull brings clear relief in patients with morning headache. Duration there should not exceed a minute.
Endurance work
The chin tuck engages the deep neck muscles. Once they engage, the upper trapezius no longer has to work continuously.
The muscles drawing the shoulder blade back and down are strengthened with a resistance band. The shoulders must not rise toward the ears; movement comes from the blade.
The programme is short and done once a day. One minute every hour at a desk is more effective than a long session in the evening.
Key points
- Stretching's effect is measured in hours, endurance work's in weeks.
- For the levator scapulae stretch, the chin turns toward the chest.
- The shoulder must not ride up during the stretch.
- Very firm pressure increases protective tension and is counterproductive.
- Short, frequent work beats a long evening session.
Frequently asked questions
Can I use a massage gun?
Short use over muscle areas can be relieving. It should not be used on the front and sides of the neck, where blood vessels and nerves lie.
Stretching increases my pain — what should I do?
Reduce the intensity and shorten the hold. If pain persists, prefer gentle movement and heat first, adding stretches once tenderness settles.
How long until results?
Stretching and pressure give relief the same day. A clear reduction in how often pain occurs depends on endurance developing and takes four to six weeks.
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This content is for information only and does not replace medical diagnosis or treatment. Response to treatment varies between individuals. Please consult a healthcare professional about your symptoms.