{"id":786,"date":"2014-02-24T16:21:49","date_gmt":"2014-02-24T20:51:49","guid":{"rendered":"http:\/\/h2tmuscleclinic.com\/?p=786"},"modified":"2023-07-27T16:57:46","modified_gmt":"2023-07-27T21:27:46","slug":"the-6-best-muscles-to-self-massage-for-instant-relief-of-neck-and-upper-back-tension","status":"publish","type":"post","link":"https:\/\/h2tmuscleclinic.com\/?p=786","title":{"rendered":"The 6 Best Muscles to Self Massage for Instant Relief of Neck and Upper Back Tension"},"content":{"rendered":"<p><!-- Begin MailChimp Signup Form --><\/p>\n<div id=\"mc_embed_signup\">\n<form id=\"mc-embedded-subscribe-form\" class=\"validate\" action=\"\/\/h2tmuscleclinic.us3.list-manage.com\/subscribe\/post?u=3c6f5a0b739582bf4ac61b133&amp;id=0c2c9753bb\" method=\"post\" name=\"mc-embedded-subscribe-form\" novalidate=\"\" target=\"_blank\">\n<div id=\"mc_embed_signup_scroll\">\n<h2>Subscribe to our mailing list<\/h2>\n<div class=\"indicates-required\"><span class=\"asterisk\">*<\/span> indicates required<\/div>\n<div class=\"mc-field-group\"><label for=\"mce-EMAIL\">Email Address <span class=\"asterisk\">*<\/span><br \/>\n<\/label><br \/>\n<input id=\"mce-EMAIL\" class=\"required email\" name=\"EMAIL\" type=\"email\" value=\"\" \/><\/div>\n<div class=\"mc-field-group\"><label for=\"mce-FNAME\">First Name <span class=\"asterisk\">*<\/span><br \/>\n<\/label><br \/>\n<input id=\"mce-FNAME\" class=\"required\" name=\"FNAME\" type=\"text\" value=\"\" \/><\/div>\n<div class=\"mc-field-group\"><label for=\"mce-LNAME\">Last Name <\/label><br \/>\n<input id=\"mce-LNAME\" class=\"\" name=\"LNAME\" type=\"text\" value=\"\" \/><\/div>\n<div id=\"mce-responses\" class=\"clear\"><\/div>\n<p><!-- real people should not fill this in and expect good things - do not remove this or risk form bot signups--><\/p>\n<div style=\"position: absolute; left: -5000px;\"><input tabindex=\"-1\" name=\"b_3c6f5a0b739582bf4ac61b133_0c2c9753bb\" type=\"text\" value=\"\" \/><\/div>\n<div class=\"clear\"><input id=\"mc-embedded-subscribe\" class=\"button\" name=\"subscribe\" type=\"submit\" value=\"Subscribe\" \/><\/div>\n<\/div>\n<\/form>\n<\/div>\n<p><script src=\"\/\/s3.amazonaws.com\/downloads.mailchimp.com\/js\/mc-validate.js\" type=\"text\/javascript\"><\/script><script type=\"text\/javascript\">\/\/ <![fusion_builder_container hundred_percent=\"yes\" overflow=\"visible\"][fusion_builder_row][fusion_builder_column type=\"1_1\" background_position=\"left top\" background_color=\"\" border_size=\"\" border_color=\"\" border_style=\"solid\" spacing=\"yes\" background_image=\"\" background_repeat=\"no-repeat\" padding=\"\" margin_top=\"0px\" margin_bottom=\"0px\" class=\"\" id=\"\" animation_type=\"\" animation_speed=\"0.3\" animation_direction=\"left\" hide_on_mobile=\"no\" center_content=\"no\" min_height=\"none\"][CDATA[\n(function($) {window.fnames = new Array(); window.ftypes = new Array();fnames[0]='EMAIL';ftypes[0]='email';fnames[1]='FNAME';ftypes[1]='text';fnames[2]='LNAME';ftypes[2]='text';}(jQuery));var $mcj = jQuery.noConflict(true);\n\/\/ ]]><\/script><br \/>\n<!--End mc_embed_signup--><br \/>\n<em>By Matthew Snow, Licensed Massage Therapist<\/em><\/p>\n<p><span style=\"font-size: 14pt;\">All you really need to find relief from neck and upper back tension that results from postural stress or overwork is a tennis ball and a map of where to go.<\/span><\/p>\n<p><span style=\"line-height: 1.5em; font-size: 14pt;\">\u00a0Here are the best muscles to target for instant relief of neck and upper back tension.\u00a0 But before you begin here are a few things to know.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\"><a href=\"http:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/02\/man-upper-back.jpg\"><img decoding=\"async\" class=\" wp-image-864 alignleft\" style=\"width: 299px; height: 386px;\" src=\"http:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/02\/man-upper-back.jpg\" alt=\"man-upper-back\" width=\"1500\" height=\"2100\" srcset=\"https:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/02\/man-upper-back-214x300.jpg 214w, https:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/02\/man-upper-back-731x1024.jpg 731w, https:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/02\/man-upper-back.jpg 1500w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/a><\/span><br \/>\n<span style=\"font-size: 14pt;\">As you begin you may feel bumps or rope like tissue and they may be sore.\u00a0 Don&#8217;t be afraid of them.\u00a0 They are your muscles.\u00a0 You can\u00a0tell what muscle you are on depending on the orientation of the rope like band.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: 14pt;\">You can use any technique. \u00a0You can use a circular motion, you can go across the muscle, or you can hold the pressure.\u00a0 Using the tennis ball with a sock against a wall helps for easier placement of \u00a0the tennis ball\u00a0.\u00a0 The most important thing is being specific to the muscle.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"http:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2013\/11\/neck-circles-massage.jpg\"><img decoding=\"async\" class=\"alignnone size-full wp-image-636\" style=\"width: 171px; height: 265px;\" src=\"http:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2013\/11\/neck-circles-massage.jpg\" alt=\"neck-circles-massage\" width=\"1742\" height=\"3095\" srcset=\"https:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2013\/11\/neck-circles-massage-576x1024.jpg 576w, https:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2013\/11\/neck-circles-massage.jpg 1742w\" sizes=\"(max-width: 1742px) 100vw, 1742px\" \/><\/a>\u00a0\u00a0\u00a0\u00a0 <a href=\"http:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2013\/11\/neck-massage-back-and-forth.jpg\"><img decoding=\"async\" class=\"alignnone size-full wp-image-642\" style=\"width: 162px; height: 263px;\" src=\"http:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2013\/11\/neck-massage-back-and-forth.jpg\" alt=\"neck-massage-back-and-forth\" width=\"1742\" height=\"3095\" srcset=\"https:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2013\/11\/neck-massage-back-and-forth-576x1024.jpg 576w, https:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2013\/11\/neck-massage-back-and-forth.jpg 1742w\" sizes=\"(max-width: 1742px) 100vw, 1742px\" \/><\/a>\u00a0\u00a0\u00a0\u00a0<a href=\"http:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2013\/08\/sock.jpg\"><img decoding=\"async\" class=\"alignnone size-full wp-image-420\" style=\"width: 181px; height: 261px;\" src=\"http:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2013\/08\/sock.jpg\" alt=\"sock\" width=\"2736\" height=\"3648\" srcset=\"https:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2013\/08\/sock-225x300.jpg 225w, https:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2013\/08\/sock-768x1024.jpg 768w, https:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2013\/08\/sock.jpg 2736w\" sizes=\"(max-width: 2736px) 100vw, 2736px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: 18pt; color: #993300;\"><strong>The Lower Trapezius: My Favorite Muscle<\/strong><\/span><\/p>\n<p><a href=\"http:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/02\/woman-lower-trap.jpg\">\u00a0<\/a><\/p>\n<p><a href=\"http:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/02\/woman-lower-trap1.jpg\"><img decoding=\"async\" class=\" wp-image-832 alignleft\" style=\"width: 230px; height: 337px;\" src=\"http:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/02\/woman-lower-trap1.jpg\" alt=\"woman-lower-trap\" width=\"1500\" height=\"2100\" srcset=\"https:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/02\/woman-lower-trap1-214x300.jpg 214w, https:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/02\/woman-lower-trap1-731x1024.jpg 731w, https:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/02\/woman-lower-trap1.jpg 1500w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/a><span style=\"font-size: 14pt;\">The lower trapezius is my favorite muscle because it is a major source of upper and mid back pain but often is overlooked by massage therapists and most credit for tension between the shoulder blades is given to the rhomboids.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">This muscle can be difficult to self massage on yourself because it is on a diagonal. \u00a0To find this muscle take your tennis ball and roll it down the edge of your shoulder blade. \u00a0It will be about halfway down the blade. \u00a0Once you find the ropy band that feels like it is diagonal across your back you can roll across the band, use circular motions on it, or just hold the pressure.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: 18pt; color: #993300;\"><strong>The Rhomboids: The Most Famous Upper Back Muscle<\/strong><\/span><\/p>\n<p><a href=\"http:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/02\/woman-rhomboid.jpg\"><img decoding=\"async\" class=\" wp-image-810 alignleft\" style=\"width: 254px; height: 371px;\" src=\"http:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/02\/woman-rhomboid.jpg\" alt=\"woman-rhomboid\" width=\"1500\" height=\"2100\" srcset=\"https:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/02\/woman-rhomboid-214x300.jpg 214w, https:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/02\/woman-rhomboid-731x1024.jpg 731w, https:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/02\/woman-rhomboid.jpg 1500w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/a><span style=\"font-size: 14pt;\">The rhomboids are easier to find as they occupy much of the space between the the shoulder blade and attach almost entirely to the border of the shoulder blade. \u00a0To find this muscle just roll your tennis ball along the border of your shoulder blade. \u00a0Once you find it you can follow the fibers as close to the spine as you can without pressing on the spine.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: 18pt; color: #993300;\"><strong>Levator Scapulae: That&#8217;s Like Elevator and Pronounced Scapulee<\/strong><\/span><\/p>\n<p><a href=\"http:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/02\/womanlaterallevator.jpg\"><img decoding=\"async\" class=\" wp-image-833 alignleft\" style=\"width: 246px; height: 397px;\" src=\"http:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/02\/womanlaterallevator.jpg\" alt=\"womanlaterallevator\" width=\"565\" height=\"848\" srcset=\"https:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/02\/womanlaterallevator-199x300.jpg 199w, https:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/02\/womanlaterallevator.jpg 565w\" sizes=\"(max-width: 565px) 100vw, 565px\" \/><\/a><span style=\"font-size: 14pt;\">You know that big knot on the top of your shoulder blade? \u00a0You&#8217;ve probably been told it&#8217;s your upper trapezius but it&#8217;s really probably your levator scapulae. The levator scapulae attaches from the top of the shoulder and travels up the side of the neck just under the base of the skull directly under the ear.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">With the levator scapulae it is really important to work the center of the muscle. \u00a0This is where a lot of the tension builds up in the muscle. \u00a0It&#8217;s good to work that knot at the top of the shoulder too but don&#8217;t spend all your time there.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">When I work on this muscle I like to press firmly on the side of the neck and use a back and forth motion. It feels really good after being on the computer for hours or a long day of giving\u00a0massage.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: 18pt; color: #993300;\"><strong>The Upper Trapezius and Splenius Capitis<\/strong><\/span><\/p>\n<p><a href=\"http:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/02\/uppertrapman1.jpg\"><img decoding=\"async\" class=\" wp-image-835 alignleft\" style=\"width: 271px; height: 408px;\" src=\"http:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/02\/uppertrapman1.jpg\" alt=\"uppertrapman\" width=\"1500\" height=\"2100\" srcset=\"https:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/02\/uppertrapman1-214x300.jpg 214w, https:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/02\/uppertrapman1-731x1024.jpg 731w, https:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/02\/uppertrapman1.jpg 1500w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/a><span style=\"font-size: 14pt;\">Two totally different muscles but I lumped them together for self massage purposes. \u00a0The upper trapezius attachment is more at the center of the base of the head and as you travel across the base of the head toward the ear you will hit the splenius capitis.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">If you massage the entire back of the neck with your tennis ball you will get both of these muscles.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">To massage the upper trapezius at the shoulder just take the fold of the muscle between your fingers. \u00a0This is a really good place to massage.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: 18pt; color: #993300;\"><strong>The Erector Spinae<\/strong><\/span><\/p>\n<p><span style=\"font-size: 14pt;\">The erector spinae attach <a href=\"http:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/02\/erectorspinea3.jpg\"><img decoding=\"async\" class=\" wp-image-862 alignleft\" style=\"width: 272px; height: 348px;\" src=\"http:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/02\/erectorspinea3.jpg\" alt=\"erectorspinea3\" width=\"1500\" height=\"2100\" srcset=\"https:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/02\/erectorspinea3-214x300.jpg 214w, https:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/02\/erectorspinea3-731x1024.jpg 731w, https:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/02\/erectorspinea3.jpg 1500w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/a>all the way from the pelvis, the ribs, and up to the head. \u00a0For now, \u00a0we&#8217;ll just focus on the erector spinae as they travel through the mid and upper back.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">These muscles are easy to find. They are the big, ropy mass that travels parallel to the spine. \u00a0And they extend \u00a0halfway to the ribs on the back. The outer most part of the erector spinae is very thin and can be difficult to find but can be very tender when you do find it.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">Once you find them, I like to roll up and down the muscle. You can also just hold the pressure which also feels really good. Going across the fibers also feels really good too.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: 18pt; color: #993300;\"><strong>An Extra Bonus to Your Muscles<\/strong><\/span><\/p>\n<p><span style=\"font-size: 14pt;\">For extra bang for your time using heat will really loosen and warm up your muscles. You can get a microwavable heat pad and use it before and after self massage. \u00a0It will warm up the muscles and increase circulation which will help with tension.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">I recommend\u00a0 working on each muscle for 1-2 minutes.\u00a0 You can spend more time if you like.\u00a0 Some areas you may not feel are\u00a0sore or tight.\u00a0 Feel what areas are tight and spend your time there.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">Using this routine and focusing on these muscles is really good after long hours of being hunched over at a computer, blasting these muscles after a workout, \u00a0or if you have chronic tension in your neck and upper back.<\/span><br \/>\n<!-- Begin MailChimp Signup Form --><\/p>\n<div id=\"mc_embed_signup\">\n<form id=\"mc-embedded-subscribe-form\" class=\"validate\" action=\"\/\/h2tmuscleclinic.us3.list-manage.com\/subscribe\/post?u=3c6f5a0b739582bf4ac61b133&amp;id=0c2c9753bb\" method=\"post\" name=\"mc-embedded-subscribe-form\" novalidate=\"\" target=\"_blank\">\n<div id=\"mc_embed_signup_scroll\">\n<h2>Subscribe to our mailing list<\/h2>\n<div class=\"indicates-required\"><span class=\"asterisk\">*<\/span> indicates required<\/div>\n<div class=\"mc-field-group\"><label for=\"mce-EMAIL\">Email Address <span class=\"asterisk\">*<\/span><br \/>\n<\/label><br \/>\n<input id=\"mce-EMAIL\" class=\"required email\" name=\"EMAIL\" type=\"email\" value=\"\" \/><\/div>\n<div class=\"mc-field-group\"><label for=\"mce-FNAME\">First Name <span class=\"asterisk\">*<\/span><br \/>\n<\/label><br \/>\n<input id=\"mce-FNAME\" class=\"required\" name=\"FNAME\" type=\"text\" value=\"\" \/><\/div>\n<div class=\"mc-field-group\"><label for=\"mce-LNAME\">Last Name <\/label><br \/>\n<input id=\"mce-LNAME\" class=\"\" name=\"LNAME\" type=\"text\" value=\"\" \/><\/div>\n<div id=\"mce-responses\" class=\"clear\"><\/div>\n<p><!-- real people should not fill this in and expect good things - do not remove this or risk form bot signups--><\/p>\n<div style=\"position: absolute; left: -5000px;\"><input tabindex=\"-1\" name=\"b_3c6f5a0b739582bf4ac61b133_0c2c9753bb\" type=\"text\" value=\"\" \/><\/div>\n<div class=\"clear\"><input id=\"mc-embedded-subscribe\" class=\"button\" name=\"subscribe\" type=\"submit\" value=\"Subscribe\" \/><\/div>\n<\/div>\n<\/form>\n<\/div>\n<p><script src=\"\/\/s3.amazonaws.com\/downloads.mailchimp.com\/js\/mc-validate.js\" type=\"text\/javascript\"><\/script><script type=\"text\/javascript\">\/\/ <![CDATA[\n(function($) {window.fnames = new Array(); window.ftypes = new Array();fnames[0]='EMAIL';ftypes[0]='email';fnames[1]='FNAME';ftypes[1]='text';fnames[2]='LNAME';ftypes[2]='text';}(jQuery));var $mcj = jQuery.noConflict(true);\n\/\/ ]]><\/script><br \/>\n<!--End mc_embed_signup--><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #993300; font-size: 24pt;\"><a style=\"color: #993300;\" href=\"http:\/\/eepurl.com\/5Nvmz\"><em><strong>Did You Like This Article? Click Here To Sign Up For My Newsletter!<\/strong><\/em><\/a><\/span><\/p>\n<p style=\"text-align: left;\"><a href=\"http:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/08\/matt-square.jpg\"><img decoding=\"async\" class=\"alignleft size-full wp-image-1151\" src=\"http:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/08\/matt-square.jpg\" alt=\"matt-square\" width=\"264\" height=\"264\" srcset=\"https:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/08\/matt-square-66x66.jpg 66w, https:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/08\/matt-square-150x150.jpg 150w, https:\/\/h2tmuscleclinic.com\/wp-content\/uploads\/2014\/08\/matt-square.jpg 264w\" sizes=\"(max-width: 264px) 100vw, 264px\" \/><\/a><\/p>\n<p><span style=\"font-size: medium;\"><strong>\u00a0<em>\u00a0<span style=\"font-size: 14pt;\">Matthew Snow is a Licensed Massage Therapist practicing in Greenwich, CT. If you would like schedule or make an appointment call <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"tel:2036600584\">(203) 660-0584<\/a><\/span> or<span style=\"color: #0000ff;\"> <a style=\"color: #0000ff;\" href=\"http:\/\/h2tmuscleclinic.com\/contact\/\">email hello@h2tmuscleclinic.com<\/a><\/span><\/span><\/em><\/strong><\/span>[\/fusion_builder_column][\/fusion_builder_row][\/fusion_builder_container]\n","protected":false},"excerpt":{"rendered":"<p>Subscribe to our mailing list * indicates required Email Address * First Name * Last Name By Matthew Snow, Licensed Massage Therapist All you really need to find relief from neck and upper back tension that results from postural stress or overwork is a tennis ball and a map of where to go. \u00a0Here are the best muscles to target for instant relief of neck and upper back tension.\u00a0 But before you begin here are a few things to know. As you begin you may feel bumps or rope like tissue and they may be sore.\u00a0 Don&#8217;t be afraid of them.\u00a0 They are your muscles.\u00a0 You can\u00a0tell what muscle you are on depending on the orientation of the rope like band. &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; You <a href=\"https:\/\/h2tmuscleclinic.com\/?p=786\">[&#8230;]<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-786","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"aioseo_notices":[],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/h2tmuscleclinic.com\/index.php?rest_route=\/wp\/v2\/posts\/786","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/h2tmuscleclinic.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/h2tmuscleclinic.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/h2tmuscleclinic.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/h2tmuscleclinic.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=786"}],"version-history":[{"count":68,"href":"https:\/\/h2tmuscleclinic.com\/index.php?rest_route=\/wp\/v2\/posts\/786\/revisions"}],"predecessor-version":[{"id":3399,"href":"https:\/\/h2tmuscleclinic.com\/index.php?rest_route=\/wp\/v2\/posts\/786\/revisions\/3399"}],"wp:attachment":[{"href":"https:\/\/h2tmuscleclinic.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=786"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/h2tmuscleclinic.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=786"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/h2tmuscleclinic.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=786"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}