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Repeated treatments for short interval will give the best results. Remember, do not use these activities if you have osteoporosis, any injury or recent surgery. Also discontinue any activity if the pain severe or worsens, in which case consult your medical advisor.

Trigger Points:

LEVATOR SCAPULAE (luh-VAY-ter SCAP-yuh-lee): Levator is the latin root for elevator. It's job is to lift the scapula or shoulder blade. Lower edge attaches to the inner edge of the shoulder blade and it's upper edge to th top four neck vertebrae.
Function.
  • Assist in raising the shoulder blades.
  • Turn the head to the same side.
  • Steadies the head against forward/downward movement.
Symptoms. There may be 3 or more trigger points (or tender muscle knots) located as shown that may refer pain to other parts of the neck. If the trigger points are active, they resist contraction and normal performance. The Result may be any or all of the following:
  • Pain and stiffness in the angle of the neck.
  • Referred pain along the shoulder blade and back of the shoulder.
  • Pain on turning ones head to look back for a car.
Causes
  • Over exercise.
  • Poor bike fit.
  • Poor posture especially while sitting or reading.
  • Phone clamped between neck and shoulder.
  • Backpacks or purses strapped over the shoulder.
  • Emotional stress.
  • Reading with the book on your lap.

Self Massage: Neck
Anthony Marchand bicycle repair and maintenance information and tips

Symptoms. There may be 4 or more trigger points located as shown. If the trigger points are active, they resist contraction and normal performance. The Result may be any or all of the following:

Trigger Point 1 located in very topmost fibers in thick roll of muscle where it joins shoulder joins the neck.
  • Neck pain.
  • Temple head aches.
  • lower jaw pain.
Trigger points 2 located inch or so apart in the deep roll of muscle a the top of the shoulder.
  • Pain at the base of the skull.
  • Neck pain.
  • Headache.
Trigger Points 3 located at the lower trapezius as it passes over the shoulder blade.
  • Pain at base of skull.
  • Pain in the trapezius itself.
  • Burning pain in the mid-back.
Trigger Points 4 located next to the inner border of the shoulder blade.
  • Burning along the spine.
Causes
  • Poor posture such as slumping while seated or not holding your head up right while seated, standing or walking.
  • Lack of elbow support at your computer.
  • Emotional stress.
  • For athletes, weakness due to lack of strengthening exercises.
Treatment. See our video Self Massage Neck . There are multiple trigger points of concern. One located
  • Use a Thera Cane as shown to apply pressure to the point starting with the middle trigger point. In this case, back with your upper hand and forward with the lower hand. Move the cane until you locate the point of soreness. Move the cane back and forth a minute amount using it in one direction. Do this 6 to 12 times only.
  • Move to the lower trigger point or any others that you find and repeat.
  • Use your thumb on the upper trigger point in the same manner
  • Repeat several times a day until you see relief
References:  

Anthony Marchand Bicycle Repair And Maintenance information And Tips

Neck Pain and Upper Back


In this section we will be discussing trigger points for neck pain and their treatment using a devise called a Theracane. A Thera Cane is curved plastic devise with handles and plastic knobs to apply pressure to trigger points (tender muscle knots) that are hard to reach. If the trigger points are active, they resist contraction and normal performance.
  • Palpate with you fingers to locate the trigger points (muscle knots)
  • Use a Thera Cane as shown to apply pressure to the point starting with the middle trigger point. For the left side of the neck, hold the handles (see figure 1 above). Move the cane until you locate the point of soreness. Hold the cane as such and pull downward with both hands. Rotate the lower part of the cane outward to apply more pressure (figure 2 above). Hold for 20 to 60 seconds as you relax. Sometimes movement of the knob will help. Short intervals performed several times a day will give better relief then prolonged pressure.
  • Move to the lower trigger point or any others that you find and repeat.
  • Use you thumb or a straight part of the cane on the upper trigger point in the same manner (see figure 3 above)
  • Repeat several times a day until you see relief
  • See  Video Demonstration  by tony10speed.
TRAPEZIUS is from the Greek word for small plate. It attaches to the base of the skull, the spine, the collar bone, and shoulder blades. Function.
  • Main action is to move the shoulders.
  • Support the weight of the shoulders.
  • Rotate the shoulder blades when you raise you arms..
Treatment. There are 3 trigger points of concern. One located at the point where the muscle meets the scapula. The middle buried in the top of the scapula, and the highest located up toward the base of the skull.
Created by Tony Marchand

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