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Office trigger point massage exercises

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

Duration

25 Min

Exercises

Difficulty

Beginner

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Office trigger point massage exercises

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

Duration

25 Min

Exercises

Difficulty

Beginner

Products used in Routine

Trigger Box

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.

Use your breath to sink into the fabric and begin mobilisation after 30-60 seconds. To do this, move your arm in various directions.

Tip: If you wish to increase the pressure of this neck pain exercise caused by office working, lean more of your body weight against the wall. You can release additional trigger points in the trapezium area or shoulder that develop from hunching over while sitting.

Product

Trigger Box

Seconds

180

Body part

Hips, Thigh

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.

Once the pain eases, you can pull and stretch your forearm. This achieves additional mobilisation.

Tip: Most people experience a tight pectoral muscle due to shallow breathing while sitting. This forms trigger points in the chest. Focus particularly on deep, full diaphragmatic breaths when doing these neck pain exercises for office workers. The effect: your body winds down and releases tension.

Product

Trigger Box

Sets / Seconds

1 / 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.

Important: Place the TRIGGER on the muscles and not on the vertebrae. Breathe deeply. Relax. Is the pain subsiding? Then increase the pressure by bending your legs and swinging them left and right.

Tip: If you like, you can release additional trigger points along your lower back. Tension knots in this area often cause pain in the lumbar spine.

Product

Trigger Box

Sets / Seconds

1 / 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.

Tip: By spending all day sitting on an office chair, it's likely that the piriformis muscle is relatively overstretched. The tense piriformis muscle then puts pressure on the sciatic nerve. This leads to pain in the lower back, buttocks and shooting pain in the legs. If this lower back exercise, which you can also perform in the office, is too intense on the floor, you can also do it against a wall.

Product

Trigger Box

Seconds

180

Body part

Glutes

Training Goals

Mobility

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