Self Massaging Neck to Relieve Neck Pain

Neck Pain Self Massage

Neck pain, although felt in the neck, can be caused by numerous other spinal problems. Neck pain may arise due to muscular tightness in both the neck and upper back, or pinching of the nerves emanating from the cervical vertebrae. Joint disruption in the neck creates pain, as does joint disruption in the upper back.

The head is supported by the lower neck and upper back, and it is these areas that commonly cause neck pain. The top three joints in the neck allow for most movement of the neck and head. The lower joints in the neck and those of the upper back create a supportive structure for the head to sit on. If this support system is affected adversely, then the muscles in the area will tighten, leading to neck pain.

Neck (cervical spine) is made up of vertebrae that extend from the skull to the upper torso. Cervical disks absorb shock between the bones. The bones, ligaments, and muscles of your neck support your head and allow for motion. Any abnormalities, inflammation, or injury can cause neck pain or stiffness.

Many people experience neck pain or stiffness in the neck occasionally. In many cases, it is due to poor posture, normal wear and tear, or overuse. Sometimes, neck pain is caused by injury from a fall, contact sports, or whiplash.

Most of the time, neck pain is not a serious condition and can be relieved within a few days. In some cases, neck pain can indicate serious injury or illness and require a doctor’s care. If neck pain continues more than a week, is severe, or is accompanied by other symptoms, seek medical attention immediately.

1: Tilt your head back, and with the palms and fingers of each hand, squeeze the flesh at the base of your neck on either side of Enlarge your spine. Then, slowly roll your head forwards, still squeezing your skin. Hold the stretch for 10 seconds, then return your head to an upright position. The amount of flesh you can squeeze depends on your state of relaxation.

step 1 self massaging neck to relieve neck pain

2: Stroke your hands up and down the back of your neck to warm the area. Then use the fingers of both your hands to make deep, circular pressures all around the neck area, making sure that you do not apply pressure to the spine itself.

step 2 self massaging neck to relieve neck pain

3: Place your left hand on your right shoulder and squeeze the muscle. Hold the squeeze and slowly rotate your shoulder backwards. A grinding noise indicates that muscles are tense and should be freed up. Repeat with the right hand on the left shoulder.

step 3 self massaging neck to relieve neck pain

4: Pummel your right shoulder with your left hand to bring fresh blood to the area. Support your left elbow with your right hand for comfort, and keep your wrist loose and floppy as you swiftly strike the flesh. Repeat on your left shoulder.

step 4 self massaging neck to relieve neck pain

5: With your fingers, stroke firmly from the centre of your chest outwards, applying deep pressure between your ribs.

step 5 self massaging neck to relieve neck pain

6: Using the back of your hands, gently stroke under your chin, your neck and throat area. Repeat this action several times then slowly stroke down the front of your body and across your lower back.

step 6 self massaging neck to relieve neck pain

When your fingers reach the outer edges of your ribcage, return to the centre and repeat the movement. Feel for tense spot and concentrate on these as you work over the chest.

These 6 simple massage techniques can easily be slipped into your day whenever your shoulders feel tense and your neck is stiff and sore. Practice them often and see how much freer and relaxed your neck and shoulders feel.

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