Treat pain in the upper neck through self massage therapy
STEP 1: How to Locate the Semispinalis Captis Trigger Point #Three
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 lower trigger point is present two to three finger widths above the base of the neck. Feel for sensitive spots in this area.
STEP 2: How to Self-Release the Semispinalis Captis Trigger Point # Three
Self-releasing the Semispinalis Capitis requires the use of either your fingers or a ball. The lower trigger point is present two to three fingers above the base of the neck, as shown in the previous video. Place your fingers over the area and apply pressure. If you don’t want to use your fingers, use a ball. Lie on the ground, placing the ball over your TrP, resting your head over it. Locate the trigger point as shown in the previous video. The lower trigger point is present two to three fingers above the base of the neck. Place your fingers over the area and apply pressure. If you don’t want to use your fingers, you may use a ball. Lie down on the ground, placing the ball over the TrP and resting your head over the ball. Use the hand beneath the ball for stability. Hold for 30 seconds and release.
STEP 3: How to Stretch the Semispinalis CaptisTrigger Point # Three
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.