Self-Massage Techniques for Neck Pain

If there ever is an ailment commonly consistent across office workers around the world, it would have to be pain in the neck and the shoulders. Persistent pain or stiffness in the neck can be the result of poor posture, improper workplace ergonomics, mental or emotional stress, or the continued strain that comes from holding the same posture day after day. Left unattended, a slight stiffness of the neck can develop into a chronic condition that leads to inflammation. A neck massage by a professional may not always available to you at your desk and so, a few self-massage techniques that target the neck muscles will go a long way in preventing strain injuries and chronic pain.

Neck Stretch Massage

Hold your shoulders loosely and touch the tip of your chin to your chest, stretching the back of your neck. With two or three fingers, gently knead the muscles of the base of your neck, applying pressure until you feel the muscle relaxing. Proceed with this motion along the back of the neck up to the base of your head. You may massage both sides of your neck simultaneously or alternate sides.

Upright Shoulder and Neck Massage

Seated upright with a relaxed posture, massage your shoulder with the opposite hand, working from the tip of the shoulder to the base of the neck. Massage with a gentle rolling and kneading motion to relax the muscles. Tap the muscle gently with a loose fist along the shoulder and up to the base of the neck. Neck and shoulder massages improve blood circulation to the neck and face.

The Grasp Massage

Grasp the back of your neck with one hand with the meat of your palm just behind your ear and your fingers wrapped around the neck. Squeeze gently, focusing the pressure through the heel of your hand and work your way from the top down or from the bottom up. Repeat this motion five times and again, with the other hand five times.

Tennis Ball Massage

Standing against a wall, take a soft tennis ball and place it behind your neck. With one arm raised, move your head from side to side ten times, rolling the ball against your neck muscles. Repeat the exercise with the other arm. This is also an effective shoulder massage if you change the position of the ball.

The Cradle Massage

Cradle your neck with both palms in a position that your elbows face forward with your fingers interlocked behind your neck. Rotate your head by stretching your neck while supporting the muscles with your fingers and palms. This exercise allows you to perform a full rotation of your neck with adequate support.

By making these simple exercises a part of your daily routine as well as adding good posture and proper office ergonomics, you will be able to avoid neck pain.