Office trigger point massage exercises

Release typical office work trigger points. Exercises for Lower back and neck pain.

Duration
25 Min
Excercises
4
Difficulty
Beginner
Products used in Routine
Trigger Set

Had a long day? Do you have neck pain from office work and back pain, particularly in your lower back, from sitting down a lot? Or do you feel generally tense and stressed? The lopsided positions we adopt during office life don’t do our bodies any good. Our fascial tissue becomes stiff and forms trigger points which lead to pain.

You can release those trigger points with these exercises for the lower back and neck, which are particularly ideal if you work in an office. Combined with deep breathing, you'll also activate your parasympathetic nervous system through these exercises. This is part of the nervous system that is responsible for regeneration and recovery. These exercises can also help with neck pain, which many office workers struggle with.

Enjoy a relaxing evening ahead after this trigger point massage.

Be mindful

Take a deep breath and feel the pressure of the trigger. Try to relax your muscles despite the pain.

30 to 60 seconds

To release the typical office work trigger points, hold the position for about 30 to 60 seconds. The initial pain should subside during this time.

Trigger massage of the upper trapezium

Place a BLACKROLL® TRIGGER on the wall at shoulder height. Lean back against it so that the TRIGGER presses against the painful point above the shoulder blades, along the upper part of the trapezium.

Product
seconds per side
180
Body part
Thigh, Hips
Training Goals
Mobility

Trigger massage of the small pectoral muscle

Stand in front of a wall. Place a BLACKROLL TRIGGER on the wall between your front shoulder and pectoral muscle. Use it to trigger a painful area on your chest.

Product
seconds per side
180
Body part
Upper Back
Training Goals
Mobility

Trigger massage for the lower back office

Begin this exercise by laying on your back and place a BLACKROLL® TRIGGER on a painful area along your lumbar spine. Stretch out your legs.

Product
seconds per side
180
Body part
Lower back
Training Goals
Mobility

Trigger massage piriformis muscle

Lie or sit and position the trigger on the area of the butt experiencing pain, and slowly sink into the BLACKROLL® TRIGGER. Once the pain starts to ease, begin lifting and lowering your thigh.

Product
seconds per side
180
Body part
Glutes
Training Goals
Mobility

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