Relieve Neck and Shoulder Tension Using This Trigger Point Release Technique

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If you are interested in learning how to relieve neck and shoulder tension, read this entire post. I am sharing my go-to trigger point release techniques to help relieve neck and shoulder tension. All you need is a lacrosse ball and a wall.

My personal training clients are amazed at the improvement in neck and shoulder range of motion they experience after doing this simple trigger point release technique!

Use the lacrosse ball to apply pressure to the region around your shoulder. The top, the front, side and the back. After you do this, you should notice improved range of motion in your shoulder and neck region.

You can find the lacrosse ball here. If you don’t have a lacrosse ball you could also use a tennis ball.

 

Let’s start with the pectoral muscles.

1. Pecs Release:

  • Place the ball just below your clavicle bone, right next to your armpit.
  • Lean against the wall to apply pressure to the area.
  • Let your arm hang comfortably at your side with your palm open and hand relaxed.
  • Breathe calmly and hold on tender area.
  • Do this pec release for a minimum of 60 seconds before switching to the other side.

Next, target your upper trapezius muscle.

2. Traps Release:

  • Place the ball on the top of your shoulder next to the base of your neck.
  • Get in a staggered stance and bend forward to apply pressure against the wall corner.
  • Hold on tender points and breathe in a relaxed manner.
  • Do this traps release for a minimum of 60 seconds before switching sides.

Next, target your latissimus dorsi muscle.

3. Lats Release:

  • Place the ball on the back of your shoulder next to your armpit.
  • Apply pressure by leaning your side against the wall with the ball placed first.
  • Hold on tender spots and focus on breathing through any discomfort.
  • Do this lats release for a minimum of 60 seconds before switching sides.

Last but not least, target your rhomboids muscles.

4. Rhomboids Release:

 

  • Place the ball on your upper back in the space between spine and your shoulder blade.
  • Apply pressure by leaning against the wall with the ball placed first.
  • Hold on tender areas and focus on breathing through discomfort.
  • Do this rhomboids release for a minimum of 60 seconds before switching sides.

If the ball moves, you can drop a long sock off of your shoulder and hold it with ease.

Thank you for reading this blog! I hope you feel improved range of motion in your shoulder and neck region after using this trigger point release technique. Please share this blog and help someone relieve neck and shoulder tension.

ADDITIONAL RECOMMENDATIONS:

Self massage can be an excellent way to help relieve neck and shoulder tension temporarily. You will want to include exercises in your daily routine that strengthen and stretch the muscles around your neck and shoulders!  Sign up for my exercise membership and use my exercise finder tool to find specific exercises that suit your needs.

 


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