Easy Tips to Relieve Neck and Upper Back Tension

by Justine Calderwood, MSPT

If you suffer from neck, shoulder or upper back pain or tension, try these tips and let me know what you think by leaving a comment below.  Use these easy tips to open up the chest, pectoral muscles and front of the neck, which are common culprits of neck and upper back tension, due to their role in maintaining an upright posture.    

Shown is how to use a 4″ diameter, small inflatable ball placed in the mid-thoracic spine, near the shoulder blade muscles, to perform a self-Myofascial Release to the chest, front of neck and shoulders.  After placing the ball in position, simply open your arms into a “T” or “Y” position to target different fibers of the pectoral muscles and fascia of the shoulders and chest.  Allow your body to soften over the ball for a minimum of 3 minutes, but up to 5 minutes or more.  These releases can be done lying face-up or while sitting.

Mentioned is a Release Tension in the Neck and Upper Back Class that is offered at our physical therapy clinic in November 2017.  This class will be offered on a periodic basis, so if you’re interested in attending, simply fill out the form below and we’ll notify you via email of our upcoming classes.  Or, check out our Upcoming Class Schedule Here.