Do you have tight neck and shoulders?
Try Tigger Point Release Therapy in these 4 common muscle areas for instant relief.

Neck pain is one of the most common conditions I treat in clinic, for both myotherapy and massage.

It’s no surprise; our heads are heavy and we spend increasingly more time looking down at screens or phones. Plus, many of us are still carrying the stress of the last few years in our necks and shoulders.

While static stretching can be helpful for providing relief, in the case of chronic tension, I recommend trying a combination of dynamic stretches, to warm up the soft tissue, followed by targeted trigger point release.

To target the trigger points, simply apply pressure and compress on the X spots in the diagrams below, or wherever you feel pain or sensitivity. You may feel referred pain in the areas marked with red – this is a sign that you’ve found an active trigger point. Ensure you take deep breaths and focus on allowing your body to relax into the sensation.

You can use your fingers and thumb, a tennis ball, or any other trigger point tool you have on hand. (Or if you’ve got a willing friend or partner, an elbow can be great here too! Be sure to communicate what you’re feeling and work within a comfortable range of pressure.)

There are some common trigger points in these 4 muscles that will often contribute to pain and tension in the neck and shoulders. So, why not give these a try and see if you can feel the difference?

Upper Traps


SCM (sternocleidomastoid)







Levator Scapulae

Levator scapular Myotherapy







Sub Occipital Muscles

sub occipitals myotherapy






Please not this is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. Always seek the guidance of your therapist, doctor or other qualified health professional with any questions you may have regarding your health or a medical condition.


Grace McGregor

Grace is a therapist at Kundalini House and is a practitioner of Remedial massage and Myotherapy. She has a wide range of experience in physical injury, stress, tension and repetitive strain injuries.

Please contact Kundalini House on 03 9482 4325 if you would like a booking or online here.