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Self-Treatment for Neck and Shoulder Pain

A tennis or lacrosse ball is an inexpensive and portable tool for self-treatment of knots in your muscles and sore spots known as “trigger points.” When these trigger points become chronic and severe it is called myofascial pain syndrome.

Myofascial release (MFR) is an alternative therapy that treats muscle immobility and pain by relaxing contracted muscles, improving blood and lymphatic circulation, and stimulating the stretch reflex in muscles. You can treat your neck and shoulder pain in your own home using a lacrosse ball or tennis ball. You can try starting with a tennis ball and then a lacrosse ball once you are more comfortable with the process. Try these 3 releases in this order:

For chest:

For lats:

For upper traps:

MFR offers many benefits for your body, including preventing injuries, getting ridding of tightness in your muscles and increasing flexibility and blood flow.

Please consult your doctor or health care provider if you are unsure at all about trying a new exercise.