Upper back pressure point and self release work for better mobility and less pain. Simple and easy….Give it a try!
Hi this is Dana Ranahan of Body Works Sports Physiotherapy in North Vancouver and today I want to show you a little pressure point technique to help relieve some upper back tightness, especially for all you paddlers out there, it’s summertime, standup paddle boarding or kayaking could be getting some upper back tightness. So use a pressure point ball or you can sometimes use a tennis ball, and I’m going to put it on the upper back or in-between the shoulder blade area. Basically popping it in that area and using your body weight to give a bit of pressure into it. You’ll find a tight spot in between the shoulder blades, now I’m on the right side of my spine between my shoulder blade and my spine. So I’m just putting some pressure there, there’s a really tight spot, feels a bit tender, so if you put pressure into the muscle and just sustain it for 30 seconds to a minute and trying to relax as you’re there, the muscle will start to let go and then you can do a little bit of a rolling to either self massage it or the other nice thing you can work on is to get a little bit of rolling with some active movement so that as you’re moving your arm you feel like the muscle’s moving as you’re sort of self massaging it. So first a little pressure point, find a couple spots around the shoulder blade, upper back, hold the pressure and then you can do a little rolling and then add some arm movement. So give that a try and see if that helps to relieve some tension. If you have more questions give us a call at 604-983-6616.