How to release trigger points in neck?
Written by
Leilani Ibeh
Reviewed by
Prof. Graham Pierce, Ph.D.To experience a successful release of trigger points in the neck, specific techniques are required for removing obstinate muscular knots. As a physical therapist, I teach my clients how to locate these hypersensitive points through proper palpation of the affected area. Trigger points are formed as a result of overuse of muscles or due to sustained patterns of tension. The appropriate removal of these trigger points will not only improve mobility but also significantly reduce referred sources of pain that radiate in varying degrees to the shoulders or the head.
Tennis Ball Technique
- Position ball between knot and wall
- Apply steady pressure for 30 seconds
- Small circular motions enhance release
Finger Pressure Application
- Use thumb/index finger on knot
- Maintain pressure until tissue softens
- Avoid direct pressure on vertebrae
Combined Approach
- Precede pressure with heat therapy
- Follow release with gentle stretching
- Hydrate to flush metabolic waste
The tennis ball method works great for eliminating knots. Place the ball on the trigger point while leaning against a wall. Use sufficient pressure to create discomfort but stop short of sharp pain. I advise clients to breathe deeply during the application process. This technique works very well for the upper trapezius areas, which are more difficult to reach.
The exact placement of finger pressure releases is important. Find the actual center of the knot muscle via palpation. Apply gentle pressure until the soft tissues become soft. DO light rotary motion along with tissue loosening. It is essential not to oversaturate any one tissue area to avoid bruising that area. I demonstrate this to my paying clients during massage sessions, so they can visualize the techniques that are favorable and used on them by me.
Heat therapy preps muscles for release. Use moist heat for a shower for 20 minutes before pressure techniques. This increases blood flow, making knots more responsive to treatment. Then, immediately, gentle stretching is applied in the released direction. Hydration serves to flush the byproducts of metabolism, preventing the reformation of knots.
Chronic trigger points require professional assistance. When clients find that their home-care programs plateau after two weeks, they are referred for additional care. Dry needling or myofascial release may be the answer. Intervening early enough can help avoid chronic pain patterns. Inquire whether the response is being tracked in journals where the state of pain or mobility is noted.
Read the full article: Effective Neck Tension Relief Methods Explored
