As an executive mum, the long hours at a desk and high mental load leave very little time to reset the body, leading to tight spots. They are called trigger points and they form when muscle fibres stay in a low level contracted state for too long. Initially they might feel minor, so you keep going with meetings, emails, school pickups, dinner and a million other tasks in the day. Over time, they start to restrict blood flow, irritate nearby nerves, and create that familiar combination of dull ache, stiffness, and sometimes even headaches. In this blog, lets discuss what are trigger points and some easy ways to relieve them without adding more to your already busy day.
Start with posture correction, but keep it simple. During your workday, your head often drifts forward while you focus. Gently bring your head back so it stacks over your ribcage and soften your shoulders. Not stiff or forced, just supported. The same applies to your sleeping posture at night. Try not to sleep on your stomach because that keeps your neck rotated and compressed for hours.
Next comes temperature therapy. Heat helps tight muscles let go. A warm shower on your neck and shoulders or a heating pad for ten minutes can reduce stiffness. If the area feels inflamed or irritated, follow with a cold pack. Heat to relax, cold to settle irritation ... simple and effective.
Trigger points usually calm faster with smart input, not force. So the goal is not just to press the knot. Think sustained pressure, not poking. For self massage, use your fingers or thumb and hold steady pressure on the trigger point for about 30 to 90 seconds while breathing slowly. Small circular motions are helpful, but keep them gentle. Painful pressure makes muscles guard more. A tennis ball against the wall works beautifully here. Place it between your neck or shoulder and the wall, lean in gently, and hold. Let your body weight do the work. No forcing or grinding.
Watch this video to learn "What Are Trigger Points or 'Knots' in Neck and Shoulder Muscles?"
Stretching also helps when it is targeted and calm. A gentle chin nod while applying light pressure at the base of your skull can release the tight muscles. A slow upper trapezius stretch, where you guide your ear toward your shoulder, can reduce side neck tension. Upper back opening movements such as child’s pose or thread the needle are useful for desk compressed posture.
Movement is another key piece. Do small neck and upper back motions every hour. Turn your head gently side to side. Roll your shoulders. Open your chest for a few seconds. Trigger points dislike stillness more than movement. Most important, interrupt the pattern that created the trigger point. Small posture resets and movement breaks through your day prevent recurrence better than long evening routines.
HERE is a free video guide on ‘Quick and Easy Desk Based Exercises to avoid spinal & joint pain’ These are simple and easy movements that can be done in under 2-3 minutes while sitting at your desk at work or from the comfort of your home.
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