People who sit at a desk or in a car for long periods of time often experience neck and shoulder pain. Offering them a neck massage is a great way to relieve tension. Massages can also improve blood circulation, reduce the pain of a headache, improve mood, and give an energy boost. Giving a nice neck massage is a wonderful gift, whether it's for a friend, loved one or client.
Steps
Method 1 of 2: Seated Neck Massage
Step 1. Ask the person to sit comfortably
The most important aspect is that the back is straight and relaxed. You will also need to be able to reach your shoulders and upper back.
- Use a stool that gives you full back access.
- If you use a chair, make sure the backrest is low enough to allow you to reach over your shoulder.
- If you don't have a chair or stool, put a comfortable cushion on the floor. Have the person sit cross-legged on the ground and kneel behind them.
Step 2. Use light, long movements
When we think of massages, most of us think of the Swedish one. It involves gentle movements along the surface of the muscles instead of the intense pressures of the deep massage style.
- When you find notes of tension, you can apply more concentrated pressure.
- In most cases, however, apply firm but not intense pressure.
Step 3. Warm up your muscles
Switching to an intense massage right away before you have warmed up a person's muscles can increase their tension. Gradually begin the massage using your fingertips to loosen and prepare the neck and shoulders. This will put the other person in a relaxed state of mind.
- Put the ring finger, middle finger and index finger on the base of the head. Apply light but firm pressure.
- If you feel uncomfortable, use your preferred fingers. You could also use index and middle fingers only.
- Slide your fingers along the sides of the neck, until they caress the shoulders.
- Make sure you apply even pressure throughout the movement.
Step 4. Sink your thumbs into tense muscles
In the previous step, you may have felt some stiff knots in the muscles. These knots indicate tension and require concentrated pressure with the thumbs.
- Put your thumbs on the tension knots.
- Place the other four fingers on the front of the person's shoulder to stabilize the thumb when you apply pressure.
- Apply firm pressure with your thumbs in a circular motion, similar to the one you use for kneading, to release tension in the muscles.
- Do this along all the shoulder muscles, but especially on the tension knots.
Step 5. Slide your fingers up and down the neck
The muscles of the back and the sides of the neck also accumulate a lot of stress. You will only use one hand to warm up the neck muscles before giving them more attention.
- Put your thumb on one side of the neck and the tips of the other four fingers on the other side.
- Apply and hold firm but gentle pressure.
- Slide your hands up and down your neck.
- Move along the width of the neck as well. Glide along the muscles on either side of the spine behind the neck. Spread your hand out to loosen the muscles on the sides.
Step 6. Pinch along the nape of the neck
Apply the same concentrated pressure to the sides of the neck with your thumb. However, you will need to use your other four fingers to stabilize the pressure. Working with both hands you would be forced to wrap your fingers around the front of the throat. This would cause pain and discomfort for the other person. Instead, work with one hand at a time.
- Stand behind the person and slightly to the right.
- Put the thumb of your left hand on the right side of the neck.
- Wrap the other four fingers around the left side of the neck to stabilize the pressure of the thumb.
- As you did for the shoulders, sink your thumbs along the neck in circular motions.
- Focus your attention on the knots of tension you encounter.
- When you are done with the right side of the person's neck, move slightly behind them to the left. Repeat with the right thumb on the left side of the neck.
Step 7. Slide your hands to the sides of the neck
It can be difficult to massage the sides of the neck without causing discomfort to the person's throat. To do this, you will need to slide your hand down from the top of the neck to the front of the shoulders. Start on the left side of the body.
- Put your left hand on your left shoulder to stabilize it.
- With the fingers of the right hand down, put the thumb behind the back of the neck and the other fingers on the side.
- While applying pressure, slide your hand down.
- At the end of the movement, the thumb should be behind the shoulder and the other fingers in front of it.
- Dig your fingers into the points of tension you feel.
Step 8. Apply pressure to the outside of the shoulder blades
Press your fingers on the shoulder blades and apply firm pressure. Move your hands in a circular fashion to release the tension in the upper back muscles.
Step 9. Use the lower part of the palm between the shoulder blades
Since the spine is in the center of the back, it can be difficult to massage that area. Applying concentrated pressure to the spine causes pain. Instead, use your palms to apply more pressure.
- Move to the person's side.
- Place a hand on the front of the shoulder to stabilize it.
- Place the bottom of the palm between the person's shoulder blades.
- Apply firm pressure with long, controlled movements from one shoulder blade to the other.
Step 10. Massage just under the collarbone
Although most massages focus on the shoulders, neck, and upper back, some attention to the upper chest can help relieve neck pain.
- After positioning yourself next to the person, place a hand on their back to stabilize them.
- Use your fingertips to massage the area under the collarbone with firm, circular movements.
- Make sure you don't press the bone itself, or you will cause pain.
Step 11. Massage the upper arms
Your arms may not feel like you are tied to the tension in your neck and shoulders, but they actually are. The muscles of the arms, shoulders and neck work in unison to move the arms. Therefore, relieving tension in the upper arms offers benefits to the neck.
- Put your hands on your shoulders, applying gentle but firm pressure.
- Maintaining that pressure, run your hands along your shoulders to your upper arms, then back up. Repeat a couple of times.
- Massage the upper arms to loosen the muscles.
Step 12. Alternate these movements without always using the same pattern
If you focus too much on one movement, the person will get used to the sensation. Switch between muscle groups and vary your hand movements to make the experience more enjoyable. The less predictable the sensation, the better the massage will be.
The muscles of the shoulders, neck, back and arms are closely linked. By paying attention to a large group of muscles, and not just the muscles that ach, you will be more likely to relieve the pain
Step 13. Use all parts of the hand
Many amateur masseurs only use their thumbs when giving massages. While your thumbs are excellent for applying concentrated pressure, it can cause pain and discomfort in your hands if you use them too much. Instead, use all parts of your hand when giving a massage. Use your thumbs to apply concentrated pressure to the tension knots.
- Use your palms to apply light pressure to larger areas of skin and muscles.
- Use your fingertips for firmer pressure.
- Use your knuckles on particularly tense muscles.
Step 14. Do not massage the person's bones
Pressure applied to the bones - particularly the spine - can cause pain. Only put pressure on the muscles.
Step 15. Continue for as long as necessary
A massage doesn't have to be long to be effective. A quick five-minute massage can make a big difference. A long massage of half an hour or an hour, however, will let the other person know that you care about them and that you want to make them feel spoiled.
Method 2 of 2: Supine Neck Massage
Step 1. Ask the person to lie on their back
"Supino" means lying on the back. If you can, find an elevated position to lay her down that allows you to sit close to her head. If he lies on the ground, you will have to bend over a lot, and you may suffer from back pain.
- Ask the person to tie up their long hair so it doesn't fall over the face.
- If you have long hair, bring it back and to one side of the table or bed so you don't accidentally pull it during the massage.
- Ask the person to take off their shirt or wear one that doesn't cover the chest from the collarbone up.
- You should offer the person a towel or blanket if they don't want to expose their chest.
Step 2. Choose a massage oil
You can find them in supermarkets, or else buy them online.
- Some oils you may have around the house, such as coconut oil, are great for massages.
- Olive oil, almond oil, and sesame oil may be fine, but they are heavy and dense. Use small amounts for a massage.
- Make sure the person does not have any nut allergies before using almond or sesame oil.
- Apply the oil to your hands by rubbing them together. This will warm it up and make the sensation of contact more pleasant.
Step 3. Start gently
Standing behind the person's head, place the bottom of the palms on the sides of the neck. Use long strokes to apply pressure to your neck and shoulders.
- Put your thumbs under the neck and slide the inside of your index finger along it. It starts from the ears and goes all the way to the base of the neck.
- Broaden the movement up to the shoulders. You can use middle, ring and little fingers on the shoulders.
Step 4. Apply more concentrated pressure to the neck
Place four fingers "under" both sides of the neck. Apply firm pressure, running your fingers from the base of your head to your shoulders.
- Loosen the muscles further by pulling your fingers off the table upwards. By doing so, the person's head should be almost raised.
- Repeat this movement with your fingers along the entire neck.
Step 5. Work your neck and shoulders with your thumbs
Raising your four fingers in the air, place your thumbs on the sides of the neck, just below the ears. Applying firm pressure, slide your thumbs down the neck. Slide them over your shoulders to the point where they meet your arms.
- Use your whole thumb and not just the tip. The applied pressure will thus be distributed over a larger surface.
- Avoid the front of the throat. Pressure in that spot will cause a lot of pain.
Step 6. Massage the chest
The muscles in the front of the chest work in concert with those in the neck, so it is important to pay attention to them.
- Put your thumbs on the back of your shoulders.
- Put the other four fingers on the front of the shoulders.
- Apply pressure to the front of the shoulder and upper chest, below the collarbone.
- Make sure you don't apply pressure directly to the collarbone or any bone. It can be very painful.
Step 7. Apply rolling pressure under the neck
Put your index, middle and ring fingers under both sides of the person's neck. Starting at the ears, apply pressure in a rolling motion towards the shoulders.
Be firm, but not too hard. The movements may lift your shoulders slightly from the surface, but shouldn't cause discomfort
Step 8. Focus on one side of the neck
Turn your head to one side to expose that side of the neck. Support your head by keeping one hand under it. When you are done working on one side of the neck, gently turn your head to the other side and work on that as well.
- Use the fingertips of your free hand to make long, firm movements from ear to chest.
- Use your thumbs to sink into the side of the neck in small circular motions.
Step 9. Apply deep pressure to the sides of the neck
Deep massage techniques can be painful, so you will need to pay attention to the person's reactions during this phase. However, the muscles behind the ears can become very tense, so you will need to apply more pressure to loosen the knots. For this technique, you should turn your head to the side, while holding it with one hand from below.
- Clench your hand into a fist and push the side of the fist into the side of the neck, just behind the ear.
- Apply intense pressure and move your fist very slowly along the side of the neck. It reaches up to the chest.
- The intense pressure can cause a lot of pain if you move your hand too fast, so be sure to proceed very slowly.
- Watch for any signs of pain. Deep massage, although it can relax in the long run, can be unpleasant in the short term.
- Give the person a moment to pause and allow them to take deep breaths if they feel pain. Resume when she feels ready.
Step 10. Move your fingers in a circular motion behind the ears
The muscles behind the ears, just below the base of the head, have a tendency to become very tense. Turn the person's head up again for this technique so that you can work on both sides of the neck at the same time.
- Place your fingers on these muscles and apply firm (but not painful) pressure.
- Move your fingers in circular motions to release tension in the area.
Step 11. Massage the muscles above the collarbone
You will feel a small indentation just above the collarbone. Use your fingertips to gently massage the muscles in that area in circular and sinking motions.
Advice
If you feel any knots or lumps on your neck or shoulders, try to massage them with one or two fingers slowly until you feel them no longer
Warnings
- Never try to crack your neck or back. Only a professional should do this.
- Try to be gentle when putting your hands around your neck. Don't put pressure on your throat.
