How to Relax Trigger Points
Trigger points are essentially small areas in a muscle that become tight and knotted, producing pain. Pain can be localized in the area of tightness or it can be "referred" to another area. For example, a trigger point in the neck or shoulder area can produce pain in the head, jaw or shoulder, or it can radiate, or travel, down into the upper to middle back area. The release, or relaxation, of these knotted areas can provide relief of pain.
Instructions
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Relax Trigger Points
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1
Warm the area of pain with the heating pad for 10 to 15 minutes.
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2
Prepare the muscle for deep tissue work by massaging the entire area or muscle with long gliding strokes of light pressure using the palm of the hand.
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3
Perform kneading massage strokes to the muscle by lifting and squeezing the muscle belly with moderate pressure.
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4
Using the fingertips in small circular movements, locate the area of tenderness or pain. Apply increasing fingertip pressure to the trigger point and the surrounding area.
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5
Apply direct pressure to the trigger point with the fingertips or the T-bar. Pressure may be static or performed with minute vibrating movements. Hold the pressure to the trigger point until a release is felt.
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6
Repeat the direct pressure technique several times until the trigger point knot has dissipated.
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7
Repeat kneading and gliding strokes. Begin with moderate pressure and decrease to relax the entire muscle.
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1
Tips & Warnings
Consult with a physician to rule out any medical conditions in which deep muscle work is inadvisable.
Consult with a qualified massage therapist for proper techniques.
The T-bar is a massage therapy tool used to apply direct pressure.
Several sessions may be necessary to fully dissolve trigger points.
Direct pressure to trigger points may cause pain during techniques and an increase in soreness following treatment. Changes in pain or new symptoms should be reported to a physician.
Redness or bruising of the skin may occur.
