Upper Back Pressure Point Release And Self Release Work For Better Mobility And Less Pain

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 pressure point release technique to help relieve some upper back tightness. This can be an issue for paddlers, especially with stand-up paddleboarding or kayaking.

  • Use a pressure point ball or a tennis ball, and 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. Just putting some pressure there, you can feel it is a bit tender.
  • If you put pressure into the muscle and just sustain it for 30 – 60 seconds, trying to relax as you’re there, the muscle will start to let go.
  • Then you can do a little bit of a rolling to self massage it
  • The other nice thing you can work on is to get a little bit of rolling with some active movement. As you’re moving your arm, you feel like the muscle’s moving as you’re massaging it.

So, first a pressure point, find a couple spots around the shoulder blade and upper back, hold the pressure, and then you can do a little rolling and add some arm movement.

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, or book an appointment online.