SELF TREATMENT FOR CHRONIC NECK STIFFNESS

UPPER TRAPEZIUS 

This muscle originates from a short horizontal line at the base of the skull and inserts into the spine of the scapula, the medial side of the acromiom process of the scapula, and the lateral third of the clavicle.  The Trapezius is a muscle the body will leverage from in its movement when a body is not running on efficient integrated associations.  It will act as a direct antagonist to the muscle structures that build up thoracic extension.  

Since they are primarily responsible for elevating the scapulae, a dysfunctional upper trapezius will restrict the lower and middle trapezius muscles from attaining functional activation.  The lower and middle trapezius muscles are essential in the development of thoracic and scapular stability, so any inhibitory process getting in the way of that must become downplayed in order to find balance.  

By releasing the upper trapezius musculature, we will allow more functional recruitment of the structures that act in the T-spine, in turn improving the functional movement capabilities of the body.  Also, the upper trapezius is deeply interlinked with the stress response signals originating in the anterior cervical spine.  As a reminder, the upper trapezius is best suited for a release only after all the musculature previously mentioned has been addressed to its full capacity.  

This muscle will also be much more responsive to release when you communicate relaxation in the systems influencing the upper trapezius to be tight in the first place.  To maximize the efficiency of the technique, we will want to put focus on the parts of the upper trapezius responsible for direct scapular elevation. Pry straight down until you find a tender area.  This is another region that may be very dense and difficult to get into, so it may require some time to penetrate through the superficial layers of fascia.

UPPER TRAPEZIUS SMR (THERACANE) 

To get effective release of this muscle, we must apply pressure to the top of the upper trapezius. The reason? This will directly affect scapular elevation. If we put pressure on the posterior ends of the trapezius, we will fail to address the musculature inhibiting balance in this specific context