Due to the prolonged tension of the neck muscles, metabolic processes worsen, changes in the cellular nutrition of muscle areas occur, and oxygen starvation occurs. In this regard, muscle spasms – one of the causes of pain in the neck, stiffness of movements, headaches and osteochondrosis. In order to get rid of muscle tension, a light self-massage of the neck is used. It will help you relax and improve your well-being after a hard day at work.
Rules for effective self-massage of the neck
Self-massage of the neck should be carried out in the most comfortable environment. Before starting the procedure, the hands should be cleaned and warmed up. Having taken a comfortable position, they begin to stroke the back of the neck with one hand or two hands at the same time. The palms are tightly pressed and move in the direction of the shoulder joint away from the scalp. Such movements are repeated 5-6 times. Next, 3 basic neck self-massage techniques are applied.
The following techniques are used to carry out the neck self-massage procedure:
- squeeze(s);
- kneading (b);
- rubbing (in).
Self-massage of the neck: squeezing
With the help of squeezing, the effect is not only on the skin, but also on the subcutaneous tissue, connective tissue and the surface layer of muscles. Thanks to this massage technique, an increase in the flow of lymph and blood in the veins is achieved, and the process of tissue metabolism improves. Edema and congestion are neutralized, skin and muscle nutrition improves.
Squeezing is carried out with the same position of the hand as when stroking. The pressure here is more energetic, for this the tubercle of the thumb is used, and then they move to the edge of the palm, turning them up. This movement should be performed from top to bottom 5-6 times.
Self-massage of the neck: kneading
Kneading is the main technique for any type of massage. Half of the time allotted to the procedure is devoted to this particular technique. With the help of kneading, the entire muscular system of a person is massaged. Due to kneading, blood and lymph circulation improves, tissue nutrition is activated, muscles are strengthened.
For kneading use the pads of the four fingers of any hand, while the muscle is pressed against the bone bed and at the same time shifted towards the little finger. In this case, the hand should move towards the shoulder blades from the occipital bone. Kneading should be repeated 4-5 times on one side and the same number on the opposite side, then return to stroking again, doing them 3-4 times, and then repeat kneading again.
Self-massage of the neck: rubbing
This self-massage technique consists in shifting or stretching the skin in different directions. Unlike stroking, when rubbing, the hand does not slide freely over the skin, but shifts it, forming a skin fold in front of it. Vigorous rubbing provokes an increase in skin temperature, which leads to a decrease in the viscosity of the muscles, their relaxation and an increase in elasticity and extensibility.
Rubbing is carried out along the line of the occipital bone. Circular rotational movements are performed with fingers from ear to ear. You can use both hands and move forward at the same time. Rubbing is also carried out along the cervical vertebrae towards the back from the hairline.
Also applied dotted rubbing with each hand on its side – fingers are placed along the spine, while the skin is shifted up and down over the vertebrae by 1 cm.
The final stage of neck self-massage – stroking.
Massage can have both a relaxing and invigorating effect, depending on the intensity of the movements. This effective self-help procedure – a great option for those who spend the whole day sitting and feel constant tension in the neck.
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