Self-Massage: Upper Back

How’s your posture right now? Leaning over with hunched shoulders? If you answered yes, you could use a massage on your upper back, so here’s how you massage it yourself.


How to self-massage the upper fibers of the trapezius.

Non-lotion

  • Grab onto the upper traps in a pincer grip
  • Pick up the muscle to squeeze and shake it
  • Do a pin and stretch technique by gripping the muscle and stretching your neck to the opposite direction
  • Move to a new spot when the pain dissipates

Pressure: Medium – deep

Time: 5 minutes

Area: Upper trapezius


Lotion

  • Apply lotion to the upper traps
  • Strip down the muscle from the nape of the neck, down towards the tip of the shoulder
  • Knead your knuckles along that area
  • Hold constant pressure in tender areas until the pain dissipates

Pressure: Medium – deep

Time: 5 minutes

Area: Upper traps


How to self-massage the rhomboids and middle fibers of the trapezius.

Non-lotion

  • With a ball, lie on your back and place the ball along the inner edge of your scapula
  • Hold the pressure in an area of tenderness until the pain starts to dissipate
  • Move your back against the ball between the inner edge of the scapula and the spine
  • To recreate a pin and stretch technique, bring your arm across your body, while the ball is on a tender point

Pressure: Medium

Time: 5 minutes

Area: Rhomboids and middle fibers of the trapezius


Disclaimer: These self-massage tips are for educational purposes only. If you feel safe and comfortable to try them on yourself, go ahead. If you are experiencing any pain that you would rate a 6/10 on a pain scale while self-massaging, please stop and seek advice. My email is listed on the home page if you have any questions or concerns.

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