STEP 1: How to Locate the Semispinalis Captis Trigger Point #One
The Semispinalis Capitis is situated at the upper back part of the neck. It arises by a series of tendons from the upper six or seven thoracic, and the seventh cervical vertebrae, with some fibres finding their origin in the three cervical vertebrae above them (C4-C6). The tendons, uniting, form a broad muscle which passes upward, and which inserts over the back of the skull. The upper trigger point is present just below the base of the skull.
STEP 2: How to Self-Release the Semispinalis Captis Trigger Point # One
Self-releasing the Semispinalis Capitis requires the use of either your fingers or a ball. The upper trigger point is present just below the base of the skull, slightly off the center line as shown in the previous video. Place the fingers of your opposing hand over the area and apply gentle pressure. If you don’t want to use your fingers, use a ball. Lie on the ground and place the ball over the TrP, resting your head over it. Use the hand beneath the ball for stability. Hold for 30 seconds and release.
STEP 3: How to Stretch the Semispinalis CaptisTrigger Point # One
Stretching the Semispinalis Capitis is quite simple. We learned that this muscle helps in lifting the head/chin. To stretch it, we’ll be doing the opposite actions. This stretch can be done either sitting or standing. First, tuck your chin into your chest, then place your left hand over your head and tuck your chin further. Hold for 30 seconds to a minute and release, remembering to do stretch the other side.