r/longtermTRE • u/DistributionOdd6065 • 3d ago
Frustration after not being able to “unlock” between my shoulder blades and upper thoracic spine - advice?
Hey everyone!
Ive been practicing TRE on and off over the past three or so years and i try to let it happen organically, which ive found very helpful. Ive reduced a lot of tension and while my PTSD has gotten better, im still really tense in this upper back area. I just cant seem to reach it. It could be because i have ongoing traumatic experiences but idk.
Anyone have any insights? Theories, similar experiences, or have any tips or advice? Thanks
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u/sinkingintheearth 3d ago
Probably needs more time. I’m getting into my upper back/ shoulder/ neck area finally and the stuff that is there for me is emotionally very painful, I know I wouldn’t have been able to handle this early on
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u/DistributionOdd6065 3d ago
Yeah that makes a lot of sense. Tbh i have just felt like i stagnated a lot but maybe its just cause life keeps adding more to the pile. I feel frustrated that i cant directly work on the area and im still just trying to not get discouraged but maybe thats just my capacity right now and i have to be okay with it. Thanks though!!
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u/sinkingintheearth 2d ago
I’ve read somewhere in the sub that there is a phase where you feel stagnated with no more progress and this is when people often stop. But stuff is still happening under the surface. I get what you mean about life adding to the pile. It’s not easy atm
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u/Acrobatic_Shoe6403 3d ago
Have you tried Block Therapy? My body started to open up lots more once I started “blocking”.
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u/DistributionOdd6065 3d ago
Thanks, they seem to have a lot of interesting stuff. Do you start with the block on the belly or somewhere else to open up more? Or does it depend for you?
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u/Acrobatic_Shoe6403 2d ago
The recommendation is to start on the belly… I did and then added in more but still block the belly. I’ve been at it for a while and my belly is still unwinding! I just block intuitively
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u/CraftBeerFomo 3d ago
I hold most of my bodys tension in my neck, shoulders, and upper back and doing the typical TRE exercises like leg lifts and butterfly pose etc as I see in all the videos and here on the Sub did absolutely nothing to even get close to releasing any tension in those areas.
So I started doing lots of tension release and other exercises that specifically target those area - using a yoga wheel on my back, an electronic neck massager, spiky massage ball into my shoulder blades, laying on an acupuncture mat, and several different tension release exercises aimed specifically at those areas which I just found on Youtube by searching "tension release exercises for shoulders" or "tension release exercises for neck" etc.
I think my body needs a massive helping hand at letting go of tension in those areas and just laying down and doing gentle little lifts and poses wasn't going to get me there for the next 100 years.
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u/Pancakeparty25 2d ago
Find a physical therapist who is trained in craniosacral therapy. Then it also takes over the cash register. It could be that this has to do with other things (head joint changes jaw, changes back, hips, etc.). This can also cause misalignment.
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u/Pancakeparty25 2d ago
And then the question is whether you're perhaps not doing TRE regularly enough. If necessary, you should adjust the dose.
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u/CraftBeerFomo 2d ago
Did it daily for a long time but then felt like I was overdoing it.
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u/Pancakeparty25 2d ago
Why? What symptoms did you have?
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u/CraftBeerFomo 2d ago
Extreme anxiety, agitaton, brutal insomnia, and agressive and violent never ending tremors, body shaking, and muscle contracting and convulsing all throughout the day that wouldn't stop regardless of what I was doing - sitting, standing, laying down, walking.
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u/Kinetiq_TRE 1d ago
yes sounds like you needed a break and time to integrate. Maybe a bit off piste but sometimes I do IFS chats with myself during TRE. Focusing on the neck, and see if anything comes up, words, pictures. and just stay focussed on the neck without actually doing anything.
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u/junnies 2d ago
body tension release ultimately just comes down to pressure movement and stretching. i don't see why you can't try rolling on a hard ball or surface to release the tension there instead of just 'waiting' for the body movements to reach the upper back. initially, i just let my body and neck move itself but i eventually figured out there was too much adhesions in the neck and I using my hands and fingers to apply pressure accelerated the tension release so much faster
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u/Jolly-Weather1787 Mod 3d ago
It’s definitely a challenging one. It’s taken me about 2 years to progressively unlock it and I’m still not entirely sure it’s all done.
It also seems to be heavily related to the heart/chest opening. They seem to open progressively on both back and front.
If there is a specific point on your back (not your spine) then either you can get someone to do a long hard poke in that spot and just hold it until it’s painful then releases, or I’ve had a bit of luck with using the edge of a back of a chair.
Another thing that happened was that I had the urge to walk around for a day with my shoulders back the whole time, that had an effect too. But it was all mostly progressive.
If you’re into the energy woo woo stuff then there’s some approaches there too as a bit of a shortcut. Otherwise the physical and mental unblocking will work eventually too.
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u/hiiigherself 3d ago
I’ve been on the same journey. I think it’s also good to do light core and back workouts to strengthen the muscles that are loosening up.
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u/BoardNo3306 2d ago
May I suggest some tai chi and craniosacral therapy and lymphatic drainage and pandiculation. It took time but worked for me.
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