Kinesiology tape was invented by Dr. Kenzo Kase in 1970 and was originally a therapeutic elastic bandage. The purpose of this bandage is to relieve pain, correct muscle function, reposition subluxated joints, improve blood and lymphatic circulation. You can reduce pain in muscles and joints by applying it to certain areas of the body.
Steps
Part 1 of 2: Preparation
Step 1. Know when you should use the tape
This device supports the healing process during and after physical activity, such as playing a sport and exercising. The tape is made with elastic material that can be applied to muscles and joints to reduce pain, swelling, restore movement skills, as well as provide many other benefits.
If you experience chronic neck pain due to exercise or because you spend a lot of time sitting at your desk, you can use this tape that promotes blood supply during activity and provides some relief
Step 2. Get the kinesiology tape
There are several brands on the market and all offer the same benefits; the main difference lies in the way the product is packaged. In some cases it is pre-cut to fit specific parts of the body.
- Some of the best brands are KT Tape, Performtex, Spidertech and Rock Tape, which you can also buy online.
- To find neck pain relief, you need three strips of tape.
- You can buy this product in most sporting goods stores, pharmacies and online at large virtual stores such as Amazon.
Step 3. Cut the strips
Some products are sold in precut segments; if not, you need to make the neck strips. Get a sharp pair of scissors to make clean cuts.
- Prepare a strip about 10 cm long and cut it partially vertically to obtain a sort of "Y" leaving the final 2 cm intact.
- Alternatively, you can use two individual strips 10cm long each.
- If the tape is not sold with rounded edges already, cut it out with scissors to prevent it from peeling off the skin.
Step 4. Wash your skin
To make sure the tape fits snugly and lifts the skin, you need to wash and dry the contact surface to remove oil and sweat.
- Use soap that also removes the sebum without drying the area too much;
- You must also dry yourself carefully to ensure a good seal of the tape.
Part 2 of 2: Application
Step 1. Stretch your neck muscles
Tilt your head forward while sitting or standing in a comfortable position, taking care to keep your feet flat on the floor. Simply bend your neck forward to stretch the semispinal muscle, the levator scapulae, the superior trapezius, the scalene muscles, and the splenium of the head (these are the muscle bundles found in the neck that connect it to the shoulders).
- You have to lean your head forward trying to touch the base of the neck with your chin; however, do not stretch the muscles to the point of pain.
- Stretch the nape of your neck until you feel a firm tension.
Step 2. Apply vertical stripes
First, place the two main I-shaped strips on the skin so that they are almost parallel to the spine; make their upper ends about 1 cm below the hairline.
- You need to peel off the protective film while adhering the tape along the neck, just as if you were applying a patch.
- As you arrange the vertical stripes, you need to create a slight tension by stretching the tape by 10-15%; this means that you have to gently pull the portion that still does not adhere to the skin.
- Depending on the location of the pain (in the center of the neck or on each side of the spine), you can draw an inverted "V" with the forked portion of the "Y" strip or arrange the two branches parallel. These branches should end near the trapezius muscles, which are located just above each shoulder blade.
Step 3. Apply a horizontal strip
Remove the protective film and place this segment on the painful area of the neck; at the end of the procedure the various pieces of tape should outline a sort of letter "A".
- This segment must exert a firm traction of around 75%;
- To do this, pull the strip completely and then release it slightly; place the central portion on the skin before adhering the two lateral ends. Apply pressure as you smooth the segment to the sides, so that it sticks without any tension.
Step 4. Rub the tape to generate heat and activate the glue
To ensure the best possible fit, you must rub the area vigorously and check that no bubbles have formed between the skin and the tape.
- When applied well, it should provide pain relief by lifting the superficial layers of the skin, reducing pressure, improving blood flow and muscle movement.
- If it does not adhere as it should, it is not as effective as possible.
Advice
- Better have someone help you put the tape on the nape of your neck to ensure proper application.
- Do not shower or bathe within the hour after applying the tape.
- Although kinesiology tape is used extensively by athletes, there is not much scientific evidence to support its effectiveness; if severe pain persists, see your doctor.
