If you have neck tension, you don't need to spend a lot of money on a massage to get rid of it.If you want to target the tender areas on the back and sides of your neck, use your fingers, a tennis ball, or foam rollers.It's a good idea to stretch out your neck so your muscles are more receptive to massage.
Step 1: You can stretch the back of your neck by Tucking your chin into your chest.
Stand up straight with your feet planted on the ground and your arms relaxed.Take a deep breath and then lower your chin to your chest.Hold the position while you exhale.When you feel tense, return your head upright and repeat the stretch 5 to 10 times a day.Make your self-massaging techniques more effective by stretching out your neck.Stretching your neck is important to relieve headaches and migraines caused by neck tension.If you are hunched over a computer all day, this is a great stretch to do at work.
Step 2: The spot where your neck and spine meet is where you should push down.
If you want to apply a light to medium pressure on the back of your neck, you have to use 2 fingers.If you feel tension start to melt away, push down with your fingers for 30 to 60 seconds.If applying pressure hurts, use a lighter touch or come back to it after massaging the area.
Step 3: Place your fingers on either side of your spine.
If you want to find your spine on the back of your neck, you need to move your fingers to the other side.Start at the base of your skull and apply a medium to deep pressure as you slide your fingers downward until you reach the area where your neck meets your shoulders.After every 2 or 3 strokes, move your fingers out from your spine.If you find any knots as you move your fingers, linger on top of them with a gentle pressure for at least 10 seconds or until you feel a release.
Step 4: Turn your head to the side and squeeze the back of your neck.
Place your right palm on the back of your neck.Wrap your fingers around your neck and keep them parallel.When you turn your head to the left, squeeze your neck.Hold this position for a while and then return your head to the center.Then, turn your head to the right and take a deep breathe.Turn your head to the right and place your left hand on the back of your neck.Put enough pressure on it to feel a release.On each side, repeat the technique 5 to 7 times.You should be able to feel the release in the muscles that start near the base of your skull.
Step 5: On top of a foam roller, rock back and forth.
If you are going to use the foam roller as an upper-back pillow, lie down on top of it.With each hand resting on the opposite shoulder, cross your arms over your chest.If you want to maneuver yourself on top of the roller, you need to keep your feet flat on the floor.Roll your body downward with your feet and legs until the roller meets your neck.Your body should be off the floor, but your butt might get in the way.As the roller releases knots, you might feel a little pain.If you experience severe pain, stop doing this and massage your neck with your hands.You can buy a foam roller at a gym, a fitness store, or a big-box store.It's important to choose the right roller for your needs, because smaller ones are better at targeting smaller areas.
Step 6: Lie down and rock back and forth with a tennis ball.
Lie down on the floor with your knees bent.Place a tennis ball under your neck.While the ball works its way into your muscles, take a few deep breaths.You can rock your body side to side and up and down with your feet.If you need to replace the ball, reach back.It's up to you if you want to move it around or not.Don't do this technique if you feel sharp pain at any time.
Step 7: Drop your shoulders back and relax.
Try to push your shoulders away from your ears.The trapezius muscles help connect your shoulders to your neck.It is advisable to relax your muscles before you massage them.
Step 8: To stretch out your neck and shoulders, tilt your head to one side.
Push your ear down towards your shoulder.Hold this position for 5 to 10 deep breaths and go as far as you can.If you want to do the same movement on your left side, return your head to its center upright position.If you notice any pain while doing this action, stop and see a doctor.Light pressure can be applied to the side of your neck that is not your ear.You can start by pressing down below your ear.For about 10 seconds, hold your fingers on each spot.
Step 9: Use 2 fingers to massage your neck and shoulders.
To reach the sloping area between your neck and left shoulder, cross your right arm across your chest.To find the most tender spot, dig your middle and index fingers into this area.Then, gently press down in and around the tender area, moving up toward your neck and down towards your shoulder.Feel some tension relief by doing this movement for about a minute.On your left side, repeat this process.To massage both sides at the same time, cross your arms in front of your chest.
Step 10: Lie down with a tennis ball under your neck.
Lie on the floor with your knees bent.There is a tennis ball under the right side of your neck.Slowly turn your head to the right as you breathe in and out a few times.Hold that position for 5 to 10 breaths and roll your head until your ear is facing the floor.On the left side of your neck, repeat this movement.You should stop doing this technique immediately if you feel sharp pain at any time.