Thera Cane
First up is the Thera Cane, an S-shaped tool with knobs for trigger point therapy. You can find these on Amazon for around $20. To start, apply pressure to your upper traps, where tension commonly builds. Locate a tender spot, hold the pressure, and take a few deep breaths to bring oxygen to the muscle and relax. For added effect, gently move your head from side to side or tilt it toward your opposite shoulder. You can even glide the Thera Cane slightly or use it along your neck and shoulder blades, being gentler as neck muscles are more delicate.
Trigger Ball
Next, I recommend using a trigger ball. This could be a tennis ball, a lacrosse ball (for deeper pressure), or a specialized trigger ball from OPTP. Lie on your back and position the ball on a tender spot, adjusting your weight for deeper pressure. You can lift your hips and roll to find the right area. Once you do, try moving your arms in a “goal post” motion or shift your forearm in and out to engage the muscle. This method works well on the upper back, neck, lats, and even glutes. If floor exercises are difficult, use the ball against a wall for easier access.
Foam Roller
Finally, the foam roller is a great tool for a full spinal stretch. I suggest a longer foam roller to support your entire spine. Lay on your back with the roller along your spine, relaxing your shoulders. This position can be a simple stretch or a massage as you roll side to side. For deeper pressure, lift your hips and slowly lower them, or move your arms like a snow angel to open up the shoulder joint. You can also place the roller perpendicular to your spine for a different stretch that helps open the chest and upper back.
Key Tip: The key to effective self-care is to find those trigger points, apply controlled pressure, and breathe deeply to encourage muscle relaxation.
Dr. Madeline Klesk
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