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.