Trigger Point Release | Upper Trapezius, Levator Scapulae and Suboccipitals | No Tools Needed
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- เผยแพร่เมื่อ 29 มิ.ย. 2024
- #triggerpoint #neckpainrelief #selftreatment
Release tight, painful tissue knots in your neck and shoulders with this easy technique using only your fingers. No balls, rollers, sticks or any other tools required for this pin and stretch method.
Timestamps:
0:00 Intro and Anatomy Slides
1:05 Pin and Stretch Technique
1:32 Upper Trapezius
2:30 Levator Scapulae
3:44 Suboccipitals
More Trigger Point Release Videos:
Suboccipitals using two tennis balls: • Trigger Point Release ...
Tennis ball: • Trigger Point Release ...
Theracane neck and shoulders: • Trigger Point Release ...
Theracane legs and feet: • Trigger Point Release ...
Groove EasySleeper Pillow Review: • Will the Groove Pillow...
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** This content is provided for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Please consult a healthcare provider for guidance about any specific medical condition and before doing anything contained in these videos. The viewer is solely responsible for all outcomes of the use of this material. - แนวปฏิบัติและการใช้ชีวิต
Your video has changed my life! I had chronic neck pain and headaches, and tried heat and ice and all kinds of muscle rubs, and nothing worked. After following your video, and changing my posture, my neck pain is basically gone. Thank you so much!
I’ve been at Denver international for almost 24 hours and I’ve looked up a few other things to no relief. This worked my knot out in just two min. Thank you sooooo much.
what a clear explanation! Thank you so much!!
This is a great help, thank you!
MY GOD I cant Thank U enough its crazy you literally saved my life!!!!!!
Great! Just what I needed. Thanks.
Thank you! This was very helpful and you answered many questions I had. God Bless YOU and wishing you all the best.
You are brilliant, thank you!
Thank you so much this is what I needed ❤️ GOD BLESS YOU ALWAYS ❤️
Thank you for educating me.
Thank you 🙏
Thank you this helped a lot
Excellent, Thanks you!!
Thank you its help me a lot...
Thank you so helpful
Thanks for your help
These are the three areas I've had issues with for years. Also front of neck trapezoid area.
Thanks!
Thanks V effective .
Thank you
thanks for the tips
Rob, you're welcome! :)
Can the Levator and/or Trapezius cause vision disturbances if they are really aggravated?
This was great, thank you so much , it helped me massively , had very bad muscle pain and head aches because of this , you are a life saver
So glad the exercises are helping you!
Amazing, lovely lady, thank you.
You're welcome, David!
I have an ache that sounds like trapezius. On right side top of shoulder, uptrend neck and up to ear. Thanks for treatment approach.
Good
Can we have the closeups of the spots? I don't understand your verbal location instructions
This
@@T-wreckz cv
You should consider having two cameras recording simultaneously and do a picture in picture view of the rear camera in the bottom right.
This way, your viewers can accurately view the positioning of fingers for hidden areas.
agree. not clear abt the area
I posted this video to show the view from the back. th-cam.com/video/1inprdcQ5O8/w-d-xo.html
This was really great with one exception. I have no idea where you're putting your fingers for the suboccipital. Would have been nice to have a diagram or a camera view from the back side. Otherwise thank you I like this so much I downloaded it
Suboccipital muscle is either side of your vertebrae, hope that helps 👍🏼 😊
You provide some really valuable information but would be much better if you had the camera show your fingers actually placed in the locations you mention. The visual makes this so much better. Thanks.
Doing this makes the spots more sore and agitated the following days. Any advice for people who respond like me? Thinking of trying trigger point injections since PT, chiro, and massage have not helped to resolve this.
Thanks for your efforts
Would you make a video about your eating style
Reem Maaroof, you're very welcome. Since nutrition is outside my scope of practice as a physical therapist, I'm not comfortable at this point in time making a video on eating styles, but thank you for the recommendation and I might consider that in the future.
Thank you for this. The suboccipital technique was particularly effective.
Question though. I have Ehlers-Danlos (hypermobile type) and receive biweekly medical massages to help keep the muscles supple enough to do the work my tendons and ligaments aren't doing well enough. My finger joints are quite flexible, so I use many tools for my in-between massage self-treatment sessions. I have used a racquetball in the past on the suboccipitals with good results. However, the traps just don't release with the amount of pressure I can safely exert with my fingers since they bend so much.
I was considering either putting a hearing pad on the area to try and pre-warm/loosen it first, and/or using my Theracane on the area. Would either of those (or both) be as effective in releasing the trigger points in the traps? They're rock solid knots most of the time and causing additional flares across the back that have resulted in what feels like left sided rib pain, but I can tell it's just referred pain. (I've worked with Travell & Simmons' book for years, plus the Trigger Point Therapy manual by Davies & Davies.)
I need to be cautious about accidentally overstretching or messing up my finger joints, so if the heat/Theracane idea works or if you have a better thought, I would absolutely love to hear it. ❤
Thanks for this and your other videos. I just subscribed. 😊
Rebecca, you're very welcome and thank you so much for subscribing to my channel! Your idea of using heat and your Theracane for the upper traps is perfect. A Theracane is an ideal tool to hook into the traps for excellent release/relief especially with 5-10 minutes of heat to prepare the tissues. Sounds like you're spot on with how you're addressing your tightness with the use of the racquetball for the suboccipitals and Theracane for the upper traps to achieve good results while saving your finger joints.
👍
You should show you back in the videó in oder to sem where you touch the points
Absolutely, I agree. I just recorded this video showing the back view. It is scheduled to be released in a few days. Here is the link: th-cam.com/video/1inprdcQ5O8/w-d-xo.html
I have to be very light on pressure in order to not cause headaches. Would you recommend I try to do twice a day vs once? I’m working on posture and strengthening lower traps as well
NC, I recommend using very light pressure for a very short duration to stay below the threshold for causing headaches. You could try very short sessions 2x/day if you can tolerate it. Also be sure you are breathing well, exhaling as you press (touch lightly) the trigger points. It's great you're also working on posture and lower trap strengthening, which will improve muscle balance and decrease tension in the affected areas.
@@MovementFunction thank you very much, I will try that. Should I only press down as long as an exhale & let off on inhale? Thanks again!
@@NeelSea You're very welcome. Yes, that is a great idea. Try that pattern with your breathing and do very few reps, maybe just 1 to start. Then add more reps as your body starts to tolerate it better.
@@MovementFunction I will try that! Thanks, I’ll let you know how it goes! :)
What workouts exercises would work out the muscles that would pull these muscles in the other direction so that they're not forwardly developed?
Everyone is different, so there is not any single answer. Often times, it's a muscle imbalance issue and exercises that strengthen the mid back and deep neck flexors help to decrease tightness and overwork in the muscles targeted in this video. Posture correction, ergonomics and breathing exercises are also very helpful. Check out the videos in my neck and back playlists as well as breathing exercises and posture for more info in those areas.
what to do if u have a clicking neck when u turn ur head?
that did help some, my posture can always be better then they are the back of my shoulder has bothered me since my whiplash how can i relieve that , thanks?
Here is a video I posted specifically for whiplash: th-cam.com/video/Eqkyc2uES18/w-d-xo.html. All the best!
@@MovementFunction i will try it, but, so you know very much of whip lash , symptoms of costochondritis, …. the back of shoulder tension ( pain) ?
@@cinmac3 I also posted a video about costochondritis: th-cam.com/video/3MqTsMWTF7k/w-d-xo.html
Can you write the steps in comments ?
❤❤😘😘😘😘😘😘
When I sleep straight facing towards the ceiling than I have no pain in my upper portion of neck and the moment I sleep upside down or on any side than sever pain is in my head for the whole night and next morning unbearable pain it is
It may be that your pillow is not keeping your neck is good alignment when you are on your side or on your stomach but is good for sleeping on your back. The first step is trying a different pillow if you want to sleep on your side. I don't recommend sleeping on your stomach.
Thanks alotttt for the reply and advice I will change my pillow
Hi. How often can we massage the trigger points and how long ? I have been having these since 6 months now 😢
I suggest 2-3 minutes at a time, 1-2 times daily. If you develop some tenderness or sensitivity in the skin, then decrease the frequency to 1x daily or every other day.
is it bad to sleep on your side? For example, I have a knot in either my R trap or levator scap (or maybe an impingement?) ; is it bad to sleep on my right side? I try to keep my shoulder down but its one of the only positions I can get comfortable in. Thank you!
Kerri, side sleeping is fine if your pillow offers enough support to take up the space between your shoulder and neck so that your neck and head are supported without your shoulder being compressed and your spine is aligned (head not tilted up or down). I just completed a review of the Groove pillow, which might be a good option for you. The video will be posted next week, but here's the link: th-cam.com/video/Kg5T0cYg74M/w-d-xo.html.
thank you@@MovementFunction
Kindly suggest exercise
Please see my other comment about your pillow support. After you address your pillow, you might look through my other videos covering neck pain in this playlist: th-cam.com/play/PLQ3ggWrvWXyDJVrzhPt426qDB7wCrsFqo.html
Hard to see where your fingers are placed... different view, maybe from behind would be more helpful. Explanation was good though.
Thank you for the suggestion. I will add this to my next filming session!
cant reach across myself arms too big, noooooooooooooooooo
Sure, two fingers will definitely release trigger point.
Two fingers well placed and breathwork can absolutely release trigger points.