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Neck tension can lead to headaches and put a damper on your day, but there's no need to splurge on a professional massage to ease those tense muscles. Utilize your fingers, a tennis ball, or foam rollers to target the sensitive areas on the back and sides of your neck. It's beneficial to stretch your neck beforehand to ensure your muscles are somewhat relaxed and therefore more receptive to massage.
Steps
Massaging the Back of Your Neck
Lower your chin towards your chest to stretch the back of your neck. Stand up straight with your feet firmly planted on the ground, shoulder-width apart, and your arms relaxed at your sides. Inhale deeply into your diaphragm, then gently lower your chin towards your chest. Maintain this position while exhaling for 5 slow counts. Return your head to an upright position and repeat this stretch 5 to 10 times daily or whenever tension arises.
- Stretching your neck aids in relieving muscle tension and enhances the effectiveness of self-massage techniques.
- Incorporating neck stretches into your daily routine is essential for alleviating headaches and migraines caused by neck tension.
- This stretch is particularly beneficial to perform during work hours, especially if you spend prolonged periods hunched over a computer!
Apply gentle pressure to the junction of your neck and spine. Use two fingers to locate the spot where the back of your neck meets the top of your spine, then apply light to moderate pressure. Press down with your fingers for 30 to 60 seconds or until you feel the tension start to dissolve.
- If pressing on this area causes discomfort, use a lighter touch or return to it after massaging the surrounding area.
Glide your fingers downward along either side of your spine. Locate your spine on the back of your neck with your fingers, then move them 1⁄2 inch (1.3 cm) to 1 inch (2.5 cm) outward. Start at the base of your skull and apply medium to deep pressure as you slide your fingers downward until you reach where your neck meets your shoulders.
- After every 2 or 3 strokes, move your fingers outward from your spine about 1⁄2 inch (1.3 cm).
- If you encounter any knots, pause over them with gentle pressure for at least 10 seconds or until you feel them release.
Press the back of your neck and rotate your head to the side. Begin by placing your right palm on the back of your neck. Arrange your fingers parallel to each other (including your thumb). Then, compress your neck while turning your head to the left. Maintain this position for one deep breath in and out before returning your head to the center. Repeat this process with your left hand and turning your head to the right for one deep breath.
- Switch to using your left hand on the back of your neck, turning your head to the right first, then to the left.
- Apply sufficient pressure to induce release, but avoid causing pain.
- Perform this technique 5 to 7 times on each side.
- You should feel the tension release in the muscles starting from the base of your skull and extending down your spine.
Rock back and forth on a foam roller positioned under your neck. Lie on top of a foam roller as if using it as an upper-back pillow. Cross your arms over your chest with each hand on the opposite shoulder. Keep your feet flat and knees bent to maneuver yourself on the roller. Use your feet and legs to roll your body downward toward your feet until the roller reaches your mid to upper neck.
- Your body should be mostly lifted off the floor, though your buttocks may lightly touch the floor as your body shifts toward your feet.
- You may experience mild discomfort as the roller targets knots. If you feel severe, sharp pain, discontinue and massage your neck manually instead.
- Foam rollers are available for purchase online or at fitness stores, gyms, or large retailers with fitness sections. Ensure you select the appropriate size roller for your requirements—smaller rollers are better for targeting specific areas and vice versa.
Recline with a tennis ball beneath your neck and sway back and forth. Lie down on the floor with bent knees and feet flat. Position a tennis ball under your neck where you feel the most tension. Take several deep breaths as the ball works into your muscles (it may be slightly uncomfortable initially). Then, use your feet to sway your body from side to side and up and down for a few minutes.
- Readjust the ball to a different area if necessary, moving it to where you feel the most tension.
- If you experience severe, sharp pain at any point during this technique, cease immediately.
Alleviating Neck and Shoulder Tension
Lower and retract your shoulders to release tension. Consciously move your shoulders away from your ears, aiding in the relaxation of the trapezius muscles linking your shoulders to your neck.
- Relaxing your muscles before massaging enhances their responsiveness.
Lean your head sideways to stretch your neck and shoulders. Begin by bringing your right ear towards your right shoulder, holding for 5 to 10 deep breaths. Then, return your head to the center and repeat the movement on the left side.
- If you experience discomfort, cease and consult a physician for potential neck strain.
- Vary the stretch by lightly pressing the convex side of your neck (opposite the lowered ear) with your fingers. Start below your ear and move downwards, holding each spot for around 10 seconds.
Massage knots away between your shoulders and neck using two fingers. Cross your right arm over your chest to reach the area between your neck and left shoulder. Use your middle and index fingers to locate tender spots (knots) and gently apply pressure, moving upwards towards your neck and downwards towards your shoulder. Repeat for about a minute for tension relief.
- Repeat on the left side.
- Alternatively, cross your arms to massage both sides simultaneously.
Recline with a tennis ball beneath your neck and rotate your head. Lie down with bent knees and feet flat, placing a tennis ball under the right side of your neck where knots are felt. Breathe deeply before slowly turning your head to the right until another tender spot is located. Hold for 5 to 10 breaths before continuing to rotate your head until your ear faces the floor.
- Repeat on the left side.
- If sharp pain occurs, discontinue immediately.
- For neck pain, maintain proper alignment with your body and head while sleeping.
- Use a low pillow when sleeping on your back.
- Opt for a slightly higher pillow when sleeping on your side.
Helpful Tips
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Apply lotion to facilitate smooth movement of your fingers across your skin.
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Place a warm towel on your neck to aid muscle relaxation before and after addressing any knots.
Important Warnings
- If you experience difficulty moving your neck or severe pain while doing so, seek medical attention.
- Avoid excessive stretching of your neck forward or to the sides to prevent muscle strain.
