Can you use a tennis ball for myofascial release?

Tennis balls, golf balls and lacrosse balls are great for this kind of massage, as they have a much smaller surface area than foam rollers. This allows them to pinpoint a precise area of muscle or fascia (Figure 15.2). The exercises detailed below all fall under the category of specific techniques.

How do you release the scapula?

Shoulder blade squeeze

1. Sit or stand up tall with your arms at your sides.
2. Keep your shoulders relaxed and down, not shrugged.
3. Squeeze your shoulder blades together. Hold for 6 seconds, then relax.
4. Repeat 8 to 12 times.

What does a torn levator scapulae feel like?

Sign and Symptoms Neck pain, which may extend to the head causing a headache. Pain and restricted range of movement especially reduced cervical flexion and side flexion to the contralateral side. Deep, achy pain and/or tightness on the upper back along the top of the shoulder blade or neck.

How do you self release myofascial release?

Self myofascial release techniques are easier than you think!

1. Use your Broom Stick like a rolling pin.
2. Use the wall to help with stretching.
3. Use a frozen water bottle like a foam roller.
4. Tennis Balls can be used like a lacrosse ball.

What are self myofascial release exercises?

Self-myofascial release is a hands-on approach to managing pain and alleviating physical discomfort. As a therapeutic technique it focuses on smoothing out the body’s connective tissue, aka fascia, to help alleviate pain that may be associated with stiff or tight areas within your musculature.

Can levator scapulae pinched a nerve?

If you often sit in front of your desk and look at your phone or screen while tilting your head downwards, you will most likely have levator scapulae pinched nerve. This behavior can cause the gradual shifting of the neck bone positions. Unfortunately, when the bones shift, the nerves can get compressed or irritated.

How do you sleep with tight levator scapulae?

Use two pillows, with the top pillow staggered slightly back of the bottom pillow. Try to lie on your side or back. Have the bottom pillow supporting your shoulders and the top pillow supporting your neck. Hug a pillow, as this will put your top shoulder in an open position.

Can a tight levator scapulae symptoms?

What are the triggers for levator scapulae pain?

The levator scapulae decelerates contralateral side flexion in the cervical spine. Almost all neck pain will have myofascial trigger point contributions, and this muscle is commonly involved.

Where are the levator scapulae attachment TRPs located?

Levator Scapulae Trigger Points and Referred Pain Pattern. This attachment TrP is located by palpating about one-half inch above the superior angle of the scapula. The “superior angle” of the scapula is the inside edge along its top, closest to the spine. Feel along this area for a very tender spot.

Where are the trigger points on the scapula?

The lower trigger point lies just above the superior angle of the scapula, and upper trigger point lies 1-3 inches above the lower trigger point. Both trigger points lie underneath (deep to) the upper trapezius muscle.

Where do I massage my levator scapulae muscle?

Precise massage strokes Place the Fairy at the upper end of your cervical spine, right below your skull. Hold its handle in front of your face. Gently exert some pressure and search for tender muscle tissue. Massage each tender point by strokes a few times over it.

https://www.youtube.com/watch?v=Mn6ezRf7sMI