How to Massage Neck Pain Yourself

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Have you been experiencing neck pain lately? If so, you must try to take care of it as quickly as possible. If your pain continues for an extended period, the muscles in your neck can tense up and cause more problems. So, then it’s important to know how to massage your own neck! In this blog post, we will be talking about the steps on how to self-massage your neck in several different ways.

Neck pain is one of the common types of pain in Americans. The American Massage Therapy Association (AMTA) conducted a nationwide survey of 39 million American adults in 2006 and found that one in six adults took at least one massage. In subsequent studies between July 2015 and July 2016, about 19-28% of adults in the United States had at least one massage. This statistic shows that more women than men suffer from neck pain.

Give Yourself a Neck Massage

Neck tension can cause your headaches, and it can make your day miserable. However, your massage will not cost much money to get rid of those tense muscle pain. If want, you can do it yourself at home without anyone’s help. This will help to stretch your neck from the front so that you feel somewhat comfortable. Today we will show you some tricks to reduce neck pain that will be helpful for you.

1. Push at the joint of the neck and spine

One of the best ways to get rid of neck pain is to put Push on the area where your neck and spine meet. To determine the location of the back of the neck where the vertebrae meet the vertebrae, use 2 fingers, and after diagnosing it, apply light pressure and hold for 30 to 60 seconds. Keep doing this until your neck pain goes away. If this area hurts to apply pressure for a long time, come back to it after massaging around this area.

2. Massage the back of the neck.

Stretch the back of your neck to relieve neck pain, which requires tucking your chin into your chest. Stand up straight, shoulder-width apart, and relax your arms at your side. Take a deep breath and lower your chin to your chest as much as possible. Hold your breath for 4-7 (5 best) seconds in this position, and then inhale slowly. Then normalize your head and do this stretch 5-10 times whenever you feel the excitement. Stretching your neck every day will relieve headaches and migraines caused by neck tension.

3. Hold the neck with the hands and lower the neck along with the hands.

Keep pressing the palm of your right hand to your right shoulder, keeping your neck parallel. In this position, you gently turn your head to the left and keep pressing the neck. Stay in this position until you take a deep breath and then bring the head back to normal by pressing down on the neck. Then hold your right shoulder again with your right hand and gently rotate your head to the right for a deep breath.

Do the same procedure again with the left hand on the shoulder. But before changing sides, turn your head from right to left and then from left to right. Rotating the head from left to right will eliminate the numbness of your neck and will protect you from any injury. Repeat this technique 5 to 7 times a day on each side if you feel pain.

4. Press with your fingers along both sides of the spine

Keep pressing your neck with your fingers 1⁄2 – 1 inch outside the spine behind your neck. You keep doing it from top to bottom. That is, keep pressing your fingers repeatedly from the base of the skull down to the end of the neck. Press the pressure to medium to deep as you need.

5. Rotate back and forth with a foam roller under the neck

Lie down like a pillow on a foam roller; remember, the roller will be under your neck. Place your hands parallel or over the opposite shoulder. Keep your whole body on the floor and bend your knees slightly while doing the activity so that you can easily stretch your neck from front to back. Then use your legs to move the roller from top to bottom of your neck and from bottom to top.

6. Rock back and forth with a tennis ball under the neck.

Lie down with the tennis ball under your neck, and keep your feet bent. Place the ball in the area where you feel the most tension/pain. Take one deep breath as you move the ball up and down between your neck muscles. If you need it or feel pain/discomfort, stop it for a while or do the previous steps instead. If you want, you can place the ball in another place where you feel the most tension. If you feel intense or deep pain during this technique, stop it immediately.

7. Towel massage

Towel massage helps you heal tight muscles in your neck and relieve pain by restoring mobility. Hold the two ends of the towel well with your two hands. Turn the towel from the front of the head, bring it down from your back to the chest, and then pull it down. Being soft on a towel will not put hard pressure on your neck and will not let it hurt. Hold the right edge of the towel with your left hand, wrap it up and left along your forehead, and keep pulling. When applying this pressure, keep in mind that your head is turning to the left.

Keep doing this method in the opposite direction. Do not pull the towel too tightly. Keep doing this, as shown in the picture above.

Bottom line

If you experience mild neck pain, self-massage will help ease your symptoms and relieve the pain. If your neck hurts, massage the affected area with your fingers. You can apply heat or ice to the area if you want. Keep stretching the shoulder Gently or stretch the neck practice regularly. This is a comfortable and inexpensive way to relieve tension and discomfort.

Consult a doctor if the pain worsens or increases and new symptoms appear. The best thing for your situation is to consult a doctor, find out what causes it, and stay away from it.

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