Do you have a lot of tension in your neck? If so, you’re not alone. Many people suffer from chronic neck pain, and regular massage therapy is the best way to treat it. In this blog post, we will teach you how to massage your neck using simple techniques you can do at home. We’ll also discuss the benefits of massage for neck pain relief. So read on to learn more!
Massage Therapy for Chronic Stiff Neck
You know how debilitating it can be if you suffer from a stiff neck. Even simple tasks like turning your head to back up the car or check your blind spot can become extremely painful. And chronic neck pain can lead to headaches, migraines, and even TMJ disorders. That’s why regular massage therapy is so important for people who suffer from neck pain.
Massage therapy can help relieve the tension in your neck muscles and increase blood flow and circulation. This increased blood flow helps to reduce inflammation and pain. In addition, massage therapy can also help to break up any adhesions or knots that may be present in your neck muscles.
Many different types of massage techniques can be used to relieve neck pain. Some popular techniques include Swedish massage, deep tissue massage, and trigger point therapy. Swedish massage involves long, gentle strokes to the neck and shoulders, and this type of massage is great for relaxation and relieving stress.
Deep tissue massage is a more intense form of massage that targets the muscle tissues’ deeper layers. This type of massage can be helpful for people who have chronic neck pain or who have suffered an injury to the neck area. Trigger point therapy is a type of massage that focuses on specific areas of muscle tissue known to cause pain. This massage therapy can be beneficial in relieving neck pain.
How is massage therapy applied for chronic neck pain?
Massage is a broad term that uses hands, elbows, and sometimes other tools to manipulate soft tissues. Various techniques, strokes, pressure on the hand, and other practices are deployed in massaging the neck and shoulders. Because these areas are so closely linked, the massage is generally administered to the shoulders and neck, even when only the neck is hurting.
Neck pain can be relieved with Swedish massage and trigger point therapy; both are utilized to treat the condition. Most Swedish massage techniques focus on lengthy and steady strokes, often done with a heartbeat, to enhance blood circulation. Knead motion is also possible. Swedish massage is intended to improve a person’s entire well-being.
Four types of self-massage techniques for neck pain
If you have neck pain, there are several things you can do to help ease the discomfort. You don’t always need to see a physical therapist. As with any injury, tension, or pain, it can come on suddenly and without warning. But you can take steps at home to lessen the severity of your symptoms.
First, go somewhere quiet. It’s easy to do so at the office since you’re closing the door. Begin breathing softly, in and out. When you allow a shorter breath and exhale, your sympathetic nervous system understands that everything is fine and you can relax.
Sometimes deep breathing will relieve stress and muscle tension and relieve pain. When you breathe deeply enough, you may start feeling relaxed. Here are four simple self-massage techniques for your chronic neck pain without needing a massage therapist.
Technique 1
Gently place your right palm on your neck, keeping your fingers parallel. Apply pressure to the side of your neck – enough that it moves easily under your touch, but not so much that it becomes uncomfortable. Do this 5-7 times slowly before returning to the center and repeating with left palm movements.
Technique 2
Place your right thumb and the knuckles of your right hand under your ears. Take an intense breath, then exhale slowly. Inhale a few more times before centering your head. Repeat five to seven times on each hand (left fingers on the left ear, right fingers on the right ear). It’s no problem putting pressure on your knuckles–in fact, the muscles will massage the palms and wrists with every turn.
Technique 3
This tennis ball technique is used to massage the trapezius muscles, which are located on both shoulders and upper back. To do this:
1) Cover the tennis balls with socks.
2) Position the sock-covered balls in diagonal rows on your upper back, placing the heel of each one on your right shoulder.
3) Press down into the ball using one of three methods: tighten and move it around; sit down on a surface, or lay down flat on the floor and shift side to side.
4) For a more targeted massage, use a diagonal cross pattern while pressing into each ball.
Technique 4
It’s easy to relieve neck and shoulder tension by holding the scarf or belt behind your back at a 45-degree angle. With your arms overhead, gradually raise them over your head. Keep the elbow facing straight. Extend your hands if you’re not sure how to hold them straight.
You’ll probably discover that your shoulders catch when you lift your arms above yourself; it is highly unpleasant. When you begin to feel discomfort, open them wider, keep grip if possible, and breathe deeply into the void.
Neck Massage Warnings
Here are some warnings you must heed when massaging your neck. Massaging your neck yourself may be harmful if you have any open wounds, cuts, or bruises around your neck or shoulders.
You should also avoid a self-massage if you are pregnant, have any cancer or heart condition, or have recently undergone surgery. Be careful not to crack your back or neck if you are not an expert. Use your palm to wrap the neck without squeezing the throat.
Tips To Massage Your Neck
- If you don’t have any tennis balls, use two soup cans. If you do not have a belt or scarf, improvise with an article of clothing such as a t-shirt.
- If you have any lotion, use it sparingly on your neck to help the massage balls move more easily.
- Do not press too deeply into the muscles–only go as deep as is comfortable. If any particular area is painful, avoid it or only apply light pressure. Be sure to drink lots of water after your massage to help flush out toxins.
When should I see a doctor?
While most neck pain goes away on its own, there are some cases where it persists. If the pain persists despite trying the self massage techniques, then you need to seek the aid of a massage therapist or doctor.
