Effectively relieve neck tension in the long term
(Mysofascial trifgger point treatment)
Most of us know it, that unpleasant feeling in the neck that can spread to the head or shoulder area. The muscular tension can be relieved by specific training. Declare war on your neck tension by integrating the following exercises into your daily routine and treating the most important trigger points. Below you'll find a 10-minute video with our best exercises to follow along!
Shoulder lift on the wall
Neck program with Nico
Stand, sit on a chair or the floor. Reach over your head with one hand and pull it to the side. Stretch the other arm down away from your body. Try to keep the pressure constant or slowly increase it.
This exercise can also be done while sitting or standing. Always keep your upper body in an upright position. Place your arms in front of your body and cross them. Grab either the thumb of the upper hand or place the palms of your hands on top of each other. Keep your hands together and press your arms upwards. As a simplification, the exercise can be done without hand fixation.
With your opposite hand, reach over your shoulder and use your fingers to look for knobs and areas in the muscles that feel tight. Now take your Triggerding and position it against a wall or on the floor. Regulate the pressure applied to your neck by the distance of your feet from the wall. The further away you are, the more intense the pressure will be. You can also perform a slight rotation with your head. Be careful and perform all movements in a controlled manner. You can also stretch and rotate your arm above your head.
The rhomboids are located between the spine and the shoulder blades. Proceed similarly here as you did with the trapezius. Reach across your shoulder with your opposite hand and use your fingers to look for knobs and areas in the muscles that feel tight. Now take your Triggerding and position it against a wall or on the floor. Regulate the pressure applied to your neck by the distance of your feet from the wall. The further away you are, the more intense the pressure will be. Be careful and perform all movements in a controlled manner. Again, you can stretch your arm above your head and move it up and down.
Lie flat on your stomach, stand up your toes and let your forehead rest on the floor. Raise your arms backwards next to your torso, stretched out and under tension. Keep your palms facing your body and your little fingers facing the ceiling. In addition, draw your shoulder blades close together. From this position, continue to raise both arms upward in a controlled manner and lower them back down.
For the swimmer, lie on your stomach, stand up your toes and rest your forehead on the floor. Bring your hands behind your back in a swimming motion. As you do this, your hands should go as far as possible. Always make sure to keep your arms extended and pull your shoulder blades down behind you. Place the back of your hands on your lower back and pull your elbows up toward each other as far as you can. Slowly release the interlock and bring your arms back towards your head. Stretch your arms long in front. Then place your palms on the back of your head. Again, push your elbows up as far as possible and put tension between your shoulder blades.
Shoulder lift against
Stand a foot's length away from the wall and place your hands on the wall with your arms extended. Now bend your knees and in this position start to lift your arms alternately, they should always remain stretched.