Shoulder, Phase 1 · Exercise 5 of 5 SH-1 #5

Trigger Point Release for Upper Trap and Levator Scapulae

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Release tight shoulder-neck muscles

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Only if your provider assigned it. Do this only if: You have a tight, knotted, sore feeling at the top of your shoulder and the side of your neck. This is a soft tissue release for chronic tightness. Skip if: You have sharp pain at the side of your neck, numbness or tingling down the arm or into the hand, your provider has not checked this area yet, or you have any red-flag symptoms.

Dose1 time a day, 60 seconds per tender spot, each side

You needA tennis ball or lacrosse ball, and a wall

Demonstration video: Upper traps & levator scapula self myofascial release with lacrosse ball (Michael Braccio (DC)). Follow the steps on this page if the video differs.

Photos

Upper Trap and Levator Ball Release: Ball between the upper shoulder and the wall — Ball between the upper shoulder and the wall

Why it helps

The upper trapezius (top of shoulder) and levator scapulae (side of neck to top inside corner of the shoulder blade) commonly get tight after a crash from guarding and from the impact whiplash. Slow pressure with breathing helps the muscle release.

How to do it

Stand with your back to a wall. Place a tennis ball or lacrosse ball between your upper shoulder blade area and the wall.
Position the ball on a tender spot at the TOP of the shoulder (upper trap) or just above the inside top corner of the shoulder blade (levator scapulae).
Slowly lean your body weight back into the ball. Find a spot that feels tender but NOT sharp.
Stay on that spot. Belly breathe slow and deep for 60 seconds. Let the muscle slowly release.
Slowly come off. Move to a different tender spot if needed. Switch sides.

Too hard? Try this

Use a softer ball (tennis ball is softer than lacrosse). Or shorten the time to 30 seconds and build up.

Too easy? Try this

Slowly turn your head AWAY from the side you are releasing while staying on the spot. Or slowly shrug the same-side shoulder up and down.

Common mistakes

You press into sharp pain, not just tender.
You hold your breath instead of belly breathing.
You roll over the spine bones in the middle.
You go too long and the area gets MORE sore.

You should feel

Deep, dull pressure on the tender spot.
Slow, easy belly breathing.
The muscle gradually softening.

You should not feel

Sharp pain.
A "rubber band snapping" feeling.
Numbness or tingling down the arm.

Stop right away if

Numb or tingly arm or hand.
Sharp neck pain that does not improve when you stop.
A pop or grinding from the cervical spine.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program