After a long day, perhaps your upper back is silently bearing the weight of stress. Let’s take a moment to focus on the health of your splenius cervicis muscle, understand its function, the symptoms and causes of trigger points, and learn how to gently relieve discomfort through massage and stretching. Here’s a thoughtful guide to bring you comfort and care.
Function of the Splenius Cervicis Muscle and Symptoms of Trigger Points
The splenius cervicis muscle connects the upper back vertebrae to the neck vertebrae and is responsible for movements such as lateral flexion, extension, and rotation of the neck. However, this muscle is prone to developing trigger points due to poor posture or external injuries. Trigger points are hypersensitive areas within the muscle that can cause localized or referred pain.
Trigger points in the splenius cervicis are often located in the lower part of the muscle, causing pain at the base of the neck, as well as numbness and a sense of pressure in the back of the head.
Notably, trigger points in the splenius cervicis frequently interact with those in the levator scapulae muscle, exacerbating discomfort. If you’re experiencing these symptoms, don’t ignore them—take steps to fix them promptly.
Causes of Trigger Points in the Splenius Cervicis Muscle
The formation of trigger points in the splenius cervicis muscle is associated with several factors, primarily the following:
- Postural Factors: Prolonged slouching, improper head and neck posture (such as leaning on a sofa armrest), or carrying heavy objects can exert continuous pressure on the splenius cervicis, leading to the development of trigger points.
- External Injuries: Whiplash injuries (e.g., sudden neck movement in car accidents) or prolonged exposure to cold environments (e.g., air conditioning) can also cause tension and trigger points in the splenius cervicis.
Knowing these causes can help us better prevent and deal with trigger points, keeping your neck healthy.
Relief Methods for Trigger Points in the Splenius Cervicis Muscle
For relieving trigger points in the splenius cervicis muscle, massage and stretching are two effective methods. Below are the specific steps and their underlying principles:
Massage Technique
Using tools such as the wedge, press against the trapezius and erector spinae muscles. This can effectively release trigger points in the splenius cervicis. The principle of massage lies in stimulating local blood circulation, relieving muscle tension, and gradually reducing the sensitivity of trigger points.
Stretching Technique
Stretching involves 2 steps:
Step 1:
Place the device on the upper back, lie flat, raise your arms in line with your shoulders, and bend your forearms perpendicular to your shoulders. Slowly straighten your arms and hold for 5 seconds, repeating for 2 minutes. This movement helps stretch the splenius cervicis and surrounding muscles, alleviating tightness.
Step 2:
Place the device on the cervical spine and upper back, lie flat, slowly turn your neck to the right, hold for 5 seconds, then switch sides, repeating for 2 minutes. This movement further releases the splenius cervicis and improves neck mobility.
While stretching, maintain even breathing and move slowly to fully feel the relaxation of your muscles.
Effectiveness of Massage and Stretching
Massage and stretching are effective in releasing trigger points in the splenius cervicis and levator scapulae muscles due to the following mechanisms:
Improved Blood Circulation: Massage and stretching promote local blood flow, delivering more oxygen and nutrients to the muscles while accelerating the removal of metabolic waste, thereby relieving pain and tension.
Relieved Muscle Tension: External pressure and active stretching gradually relax the splenius cervicis and surrounding muscles, reducing the sensitivity of trigger points.
Restored Muscle Function: Consistent massage and stretching improve the flexibility and strength of the splenius cervicis, restoring its normal function and preventing the recurrence of trigger points.
Precautions When Using The Wedge
The Wedge is a commonly used stretching device, and pain is usually not felt during its use. Only when the splenius cervicis area is abnormally tight might slight discomfort occur. Therefore, users should adjust the intensity and frequency based on their condition to avoid overstretching and secondary injuries. If you experience any discomfort during use, stop immediately and consult a professional.
Trigger points in the splenius cervicis muscle are closely related to poor posture and external injuries, with symptoms including neck pain, numbness, and a sense of pressure. Through massage and stretching, these trigger points can be effectively released, alleviating discomfort. Long-term adherence to proper posture and appropriate muscle relaxation exercises can prevent the recurrence of trigger points and enhance neck health. In this busy world, we hope you’ll take a moment to care for your body and give your neck the attention and care it deserves.
