Sunday, 21 February 2016

Myofascial Release - tight shoulders

Tight shoulder muscles may be the result of poor posture, repetitive movements etc. They can lead to tension in the neck and to headaches.

Fascia is a term that refers to the connective tissue, that is tendons, ligaments, etc which run throughout the body. It connects the muscles to the bones, encloses the muscles and organs and separates muscle fibres.  Fascia forms a network throughout the body, and can be likened to a spiders web connecting all parts of the body together. Myofascial release is a way of releasing tension in the fascia and because the fascia are all connected this does not necessarily have to be where the tense fascia are located.

Here are a few suggestions as to how to relieve shoulder muscles tension with either a roller or a tennis ball.

1. CARE NECK PROBLEMS (see below) Place a roller on the mat then lie with your knees bent so that the roller is under your shoulders.  Support your head and neck by placing your interlaced fingers where your neck meets your head (this also separates the shoulder blades to expose the muscles). Lift your hips and use your feet to help you move the roller back and forth.  You can use a tennis ball if you do not have a roller.  Lie on the floor with your knees bent.  Lean a little to the left and stretch your right arm up to expose the muscles.  Roll the tennis ball around the muscles of the right shoulder, experimenting with how much pressure to place on the muscle then repeat on the left shoulder muscles.

2. If you have neck problems you can wedge a roller between your shoulders and a wall. Separate your feet and turn your toes out. Place your hands on your thighs to separate the shoulder blades and expose the shoulder muscles. Bend and straighten your knees to move the roller over your shoulder muscles.  You can use a tennis ball if you do not have a roller. Stand with your back to the wall and your arm extended forward. With your left hand place the tennis ball between the wall and your shoulder muscles working into the right shoulder muscles. Repeat on the left shoulder muscles.


Janet x 

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