Self-myofascial Release Technique for the Neck/Upper Shoulders

June 23, 2021

By Lauren Fournier, PT, DPT

Fascia is a thin casing of connective tissue that surrounds and holds every organ, blood vessel, bone, nerve fiber and muscle in place. This connective tissue even has nerves that make it almost as sensitive as your skin. The area at the neck we will be working on is the layer that separates your skin and muscles.

Technique 1)

Bring your left hand below the bony prominence of your right ear. Gently cupping the neck, slide your left hand forward and down your neck to the collar bone, while slowly and gently looking over your right shoulder. Feel free to do this several times and even move the starting point down the side of your neck. Repeat on the other side to compare, even if it isn’t the “painful side.”

 

 

 

 

 

 

 

 

 

 

Technique 2)

Bring the knuckles of your right hand below the bony prominence of your right ear. Gently slide your right hand backward, while slowly and gently looking over your left shoulder. Feel free to do this several times and even move down the side of your neck. Repeat on the other side to compare, even if it isn’t the “painful side.”

 

 

 

 

 

 

 

 

 

Modification: If you have difficulty with your shoulder, you can use the pinky edge of your fist while keeping your elbow in front of you rather than to the side.

Technique 3)

Prop up your elbow on a table or your own knee. Then using a tennis ball (or something that has “give” to it, so not a lacrosse ball etc), place it right below the bony prominence that we have been working with in the previous two techniques. Keeping the ball in place, gently side-bend over the tennis ball. Move down an inch and then repeat until you get to the top of your shoulder. Repeat on the second side.

 

 

 

 

 

 

 

 

 

 

If you’d like to see me demonstrate all three check out the video on our YouTube page.

 

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