I am excited to share more resources for you!!
It is being delivered at the request of one of my clients, thank you Laura for asking! It is a part 2 to my last upper trapezius release blog – posted back in February.
This technique will target a different region of the upper trapezius muscle and can be done as a stand alone or in tandem with the first practice (post from February as mentioned above)…
What you need:
Timer, Tennis ball (or similar sized medicine ball), a yoga block (or you can substitute with a few books).
*Set your timer for 6 minutes .
*Lie on your back with your knees bent and feet flat on the floor.
*Place a block (or books) against a wall (as shown in the image accompanying this post) and the tennis/medicine ball on the floor in front of the block/books.
*Position your head to one side of the block/books and the top of your shoulder against the medicine ball.
*Using gentle pressure, push your feet into the floor, flattening your low back, moving your body toward the wall just slightly — until you feel pressure against the shoulder on the medicine ball. Then relax; then press again; relax; and press… repeat this until your body intuitively wants to get still.
*Position your feet closer to your hips if you need to so that you are in a place where the pressure between your shoulder and the medicine ball can be sustained for several more minutes.
*Then, settle in and breathe deeply. I like to place my hands on my belly and make sure I am using my diaphragm by filling the belly on the inhale and relaxing it on the exhale.
*If the area that was tender starts to soften and your head (or your arm) want to move to follow that release, trust that… Move toward the next area of tension and then wait there. You may have this process of — softening, moving, waiting, softening, moving, waiting — several times, or you may only have it happen once… either are fine. The important part is that you follow the body when it let’s go.
*Another thing to note is that sometimes when we have a release in the fascia (connective tissue) emotions will want to release too, if this occurs — allow it if you feel safe to do so (eg: cry, sigh, moan, laugh, etc.).
*Once your timer goes off for the first side, take a moment before moving forward. Then repeat the same steps on the other side.
*Once you have spent five-six minutes on each side — give yourself a minute or two to rest on your back or side and simply notice how you feel.
*Take some deep breaths and scan the body to take note of any pain/sensation in any other part of your body. If you notice something, make a mental note — as this is an indicator that those other parts will need some attention next time you practice… as always – stay tuned here for instruction on releasing other parts of the body!
I would love to hear your thoughts/experiences and/or requests!… feel free to be in touch + share…
In Radiance + A Lotta Love,
Jahara Sara Seitz, OTR/L, E-RYT / Licensed Occupational Therapist: Specializing in Myofascial Release Therapy + Yoga Education