Myofascial release techniques for neck pain can relieve tension, stiffness, and pain. Neck pain can be debilitating and can affect your quality of life.
Neck pain can be a tricky condition to treat because the underlying cause is often difficult to diagnose. Myofascial release (MFR), however, presents an effective approach for dealing with this type of discomfort.
MFR involves using tools such as foam rollers and massage balls to mechanically stimulate the myofascial and promote healing.
Try out these myofascial release tools and see how they can help reduce your discomfort. These tools might just be worth it!
What is Myofascial Release Therapy?
Myofascial release therapy is a therapeutic approach that can be used to treat myofascial pain syndrome. It’s a hands-on technique that relaxes, lengthens, and realigns your fascia. The goal is to give you pain relief and back your entire range of motion.
If you’ve been looking for relief from neck pain, myofascial release techniques may be able to help.
Myofascial Release Techniques to Relieve Neck Pain
Neck pain can affect your daily life, making it difficult to focus on tasks and even carry out simple activities. Fortunately, you can use some myofascial release techniques to reduce neck pain and improve your quality of life.
Before beginning any of the following techniques, consult a doctor or physical therapist for advice on how best to approach treatment for your particular case.
Trigger Point Release
The trigger point release is a technique to address tension points in the body. Tension points in the neck muscles can cause discomfort and pressure, leading to more incredible neck pain.
To practice trigger point release, place your hands on either side of the affected area and carefully massage the tense muscle fibers in small circles until the tension dissipates. You may also use a tennis ball or foam roller if desired.
Another helpful technique is pressure-point massage, which targets specific areas causing myofascial pain syndrome. To practice this technique, locate the source of your discomfort by gently pressing around the affected area with your fingertips until you feel an area of increased sensitivity—this is a sign that this area needs some attention.
Once located, apply gentle pressure with your fingertips before releasing and repeating as needed until relief is felt.
Certain yoga poses can also be used to relieve tension in the neck area and promote better posture. One helpful pose is the mountain pose (tadasana). Start by standing tall with your feet hip-width apart, shoulders relaxed, and arms at your sides.
Then take several slow deep breaths while focusing on lengthening through the spine and releasing any tension from the shoulders up towards the top of the head. Another great pose is cat/cow (marjaryasana/bitilasana).
Begin on all fours with wrists under shoulders and knees below hips. As you inhale, arch your spine into a cow pose and round your spine into a cat pose.
Repeat several times while focusing on relaxing the jaw, breathing deeply into the rib cage, and releasing any tension in the shoulder blades or upper back region.
Foam rolling is a self-myofascial release technique that uses a foam roller to provide deep massage to the tight and painful areas in your neck muscles.
As you roll over the foam roller, it will press into specific points in your neck muscles and help to release tightness and knots.
This technique is best done with a softer foam roller as it allows for more pressure but less discomfort than a more rigid roller would cause.
Massage Ball Technique
Massage balls are another great way to perform myofascial release techniques on your neck muscles. For this technique, you’ll want two more petite massage balls or tennis balls (or one more giant ball if you don’t have access to two smaller ones).
Place the balls between your neck muscles and a wall or floor surface while keeping your head upright. Then use gentle pressure by rolling back and forth over the balls until you feel the tension released from the muscle fibers in your neck area.
Self-myofascial release (SMR) is a type of stretching that helps relax tight muscles by using foam rollers or other tools to apply direct pressure on areas of tension.
This targeted type of stretching has been proven effective in relieving muscle soreness and tightness without straining other body parts.
To practice SMR, lay face down on a foam roller or hard surface with one hand behind your head and slowly move back and forth for several minutes until you feel relief from tension in the neck muscles.
Manual Myofascial Release
Another form of myofascial release is manual myofascia release which involves using hands-on pressure to manipulate the soft myofascial tissues around your neck area.
This type of treatment can be done by yourself at home, but it’s best done by a trained professional who can accurately identify any trigger points that may be causing your chronic pain disorder.
If you decide to use manual myofascia release at home, remember to move slowly and focus on your breathing as you apply pressure with your fingers or palms around the affected area.
Positional Release Technique (PRT)
The Positional Release Technique (PRT) is another effective method for treating neck pain through myofacial release. The PRT involves positioning yourself in certain positions to reduce muscle tension and restore mobility.
To do PRT, lay down on your back with your head hanging off the edge of an elevated surface such as a bed or couch so gravity can help relax tense muscles in your neck area.
Once you’ve found a comfortable position, hold it for up to five minutes while focusing on deep breathing and relaxing any areas that are still tight or tender.
Myofascial release techniques effectively alleviate tension and reduce pain in the neck area due to their ability to target specific areas within the connective tissue system known as fascia.
Foam rolling, massage ball technique, and trigger point therapy are great ways to perform myofascial release at home without incurring any additional cost or time commitment beyond what’s required for each technique. Give these methods a try today for natural relief from chronic neck pain!