If, like me, you spend too many hours of the day crouching over the computer, you have probably experienced neck pain at some point. In this case, you will want to add bookmarks to these methods to get rid of neck pain.
Neck pain is, therefore, a neck pain – literally – that can be caused by many things, such as stress, poor posture, injuries and poor sleep. Fortunately, many massage techniques can bring some much needed relief. Below is Juan Gonzalez, Massage Therapist and Head Massage Instructor for Massage Envy in Riverside, California, shares five ways to get rid of neck pain.
5 massage techniques to relieve neck pain
1. Swedish massage
Swedish massage is a popular massage technique that uses long, slow, gentle movements and kneading movements, says Gonzalez. It is a very relaxing type of massage that also helps fight stress and anxiety, which often causes neck pain. “Stress at the point where your neck and shoulders subconsciously contract as part of a fight or flight reaction can lead to pain throughout the body, but especially in the neck, shoulders and back,” he says. If neck pain is something you treat regularly, Gonzalez recommends having a Swedish massage every two to three weeks to reduce the pain and increase circulation.
If you do not have the time or budget to see a professional, he suggests doing a neck massage yourself to reduce tension and pain. “Start by placing your fingers at the base of the skull and at the top of the neck and apply light to steady pressure,” he says. “Then slide your fingers down along the neck to the top of the back. In addition, do this on your shoulder using the same sliding technique, starting from the upper back to the wrench. This can be done with or without a massage medium [such as] lotion, oil or balm “.
2. Activation point therapy
If you build muscle knots often, treatment with trigger points may be a technique worth trying for pain relief. “The trigger point is an overstimulation point, a tight lump found mainly in the abdominal muscles, commonly known as muscle nodes,” says Gonzalez, adding that trigger point therapy can be painful, as it involves putting pressure on them. sensitive areas for pain relief. . Thus, the recommended frequency depends on your sensitivity to pain.
Are you ready to give it away? Gonzalez guides you to recognize your trigger first and then apply direct constant pressure at a comfort level of 50 percent. Hold for 10 seconds. “Then increase the pressure to about 75 percent and hold for another 10 seconds,” he says. “Continuous maintenance of pressure causes the trigger point to relax.” You can also use a trigger point tool, such as a tennis ball or trigger point hook, which helps in inaccessible areas. Repeat until you feel relief.
3. Myoperitoneal release
“Myoperitoneal release Massage focuses on relaxation of the myoperitoneum—[the] “connective tissue that looks like connective tissue that surrounds our muscles and every muscle fiber – through manual pressure, kneading and movement to reduce tension,” explains Gonzalez. There are several ways to make myoperitoneal releases, such as using foam rollers or lightly stretching the joints, muscles or the skin itself. Gonzalez adds that cupping is also considered a form of myoperitoneal release because it lifts the skin by separating the fascia between skin and muscle, which prevents the muscle from moving freely.
To try it at home, Gonazlez recommends using your hands or a trigger point tool to apply pressure to your upper back and / or shoulders at about 50% of your comfort level. Make some slow and gentle neck movements, such as turning your head left and right and bending your neck left and right and up and down as you do this. Go for about 10 seconds and repeat the steps until you feel relief.
4. Massage with hot stones
Hot stone massage Incorporate smooth, flat, heated stones into the treatment, which can also help relieve neck pain. “The heat will generally relax the muscles and fascia better, providing increased skin and muscle flexibility,” says Gonzalez. “This is a very soothing technique that can increase blood flow, reduce tension and help reduce pain.” This type of massage may not be best if you have certain health conditions, especially skin conditions such as cancer, burns, psoriasis, eczema or acne, so be sure to consult your doctor before trying it.
For a quick home remedy, Gonzalez recommends heat therapy that involves applying a heating pad to the neck area.
5. Assisted treatment of dilatation
Stretching is also good for the neck, which is why Gonzalez suggests the technique of massage therapy with assisted stretching. “The focus is on lengthening the muscles, which can shorten over time due to lack of activity or activities done with improper body mechanics,” he says. “I’ve seen it happen a lot with athletes or people who have a lot of repetitive movements. Thus, stretching with a therapist to lengthen the muscles in the joints and limbs can enhance proper movement.
If you have an injury, such as from a car accident or sports injury, remember to consult your doctor before attending an assisted stretching session or any other massage therapy.
While doing a stretching session with a professional is most effective, Gonzalez recommends making stretching a lifestyle and doing it daily at home. When he does, he emphasizes that the neck area is a very sensitive part of the body. So make sure you do neck stretches slowly and gently and there should be no pain.
Here are some head, neck and shoulder stretches to get you started:
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