Two pain-relieving massage techniques
It’s very easy to massage your own neck. A neck massage can alleviate neck pain and help ensure an even blood supply to the muscle. The difficulty, however, is to stop yourself from tensing up even more. Be sure to take enough time for the massage.
Technique 1: Stroke on one side from back to front
Technique 2: Grasp the muscle to the right and left of the spine
Relieve tense muscles with stretches
Painful muscle tension can also be relieved by gentle stretching exercises. It’s important to perform the movements slowly and with control and to adhere to the time of 30 seconds per stretch.
«Floating head» stretch
Pull your head upwards as if it’s attached to a thread at the back of the head. Pull the shoulders/arms slightly towards the floor, relax the jaw, drop the chin into a slight «double chin» position.
Shoulders are low and the jaw relaxed. Look forward to start with, and slowly tilt the head to the side until a slight stretch is felt. Then look downwards and upwards (slow, small movements).
Neck exercises prevent pain
Alleviating pain and easing neck tension is one thing – but preventing the pain from occurring in the first place is another. Often the reason for a sore neck is lack of everyday exercise. Pain and tension can be prevented by combining regular neck massages and stretches with a few simple neck exercises.