Let’s face it, you don’t often think about giving someone a massage unless you could use one yourself. But there are moments in life when knowing how to give a good massage can really come in handy, especially if you want to create a chill atmosphere if you catch my drift.
Also. If you spend a lot of time sitting at a desk, hunched over your phone, or have bad posture, chances are you’ll get sore shoulders and neck. When that happens, a good shoulder and neck massage can really help ease the pain and discomfort. But do you know the right way to do it?
And sometimes, watching tutorial videos on massages can feel a bit awkward because massages are usually a private thing. So instead of watching a potentially awkward video, check out this blog to learn how to give the perfect shoulder and neck massage for relieving neck and shoulder pain. That way, when it’s time to relax, you’ll be all set.
What causes neck and shoulder pain?
There are some common causes that have high chance to be responsible for neck and shoulder pain. Which are:
- Sleeping
- Doing Housework
- Playing With Kids
- Slumping Over At Work
- Carrying A Shoulder Bag
But there are some other reasons that are also caused by shoulder pain and neck pain. When you have pain in both your neck and shoulders, there could be many reasons for it. Some of these reasons come from problems in your neck, while others come from issues in your shoulders. Some common causes include:
- Cervical radiculopathy
- Broken collarbone
- Shoulder bursitis
- Shoulder blade injury
- Rotator cuff injury
- Shoulder impingement syndrome
- Soft tissue damage (sprain or strain)
- Poor posture
- Pleurisy
- Pericarditis
how Neck & Shoulder Massages Work
When you get a neck and shoulder massage, it can really ease your pain in a few different ways. First off, it triggers what’s called the pain-gating system, which is like a traffic cop for your nerves. It stops pain messages from getting through by activating big nerves in your skin.
Secondly, massages help your body chill out by triggering the Relaxation Response. This calms you down, lowers your blood pressure and heart rate, and relaxes your muscles. When your body is relaxed, it’s less sensitive to pain.
Lastly, if your muscles are all knotted up and painful, massages can help loosen them up. They stretch out the tight tissue, improve blood flow, and release natural painkillers in your body, making you feel a whole lot better.
So, next time you’re feeling sore, consider getting a massage. It’s not just a treat, but also it’s a real pain reliever that leaves you feeling happy and relaxed.
Steps to help relax the shoulders and neck
Sometimes, giving a massage can be tricky because you’re not sure about the best positions for you and your partner. If you don’t have a massage table, one good position for a shoulder massage is to sit backward on a chair and place a firm pillow between your partner’s chest and the chair for their chin to rest on.
Your partner can either relax their hands on a table in front of them or let them hang by their sides. Another option is to have your partner lean forward onto a table and rest their head in their arms. As you give the massage, stand behind or to the side of your partner for easier movement.
Step 1:
Begin by applying a small amount of lotion or oil to your hands and warming it up before touching your partner. Stand behind your partner and place your hands on each side of their neck.
Start the massage by gently squeezing and pressing the muscles around the shoulders. Use your arm muscles instead of your finger muscles to avoid getting tired quickly. Keep your hands in a C shape and move your thumbs forward while pulling your fingers back.
Focus on drawing the muscles upwards when squeezing. Move your hands in circles and work on one side at a time. Spend some time on each technique and gradually work down into the shoulders and between the shoulder blades. Communicate with your partner to ensure the right amount of pressure is applied.
Step 2:
Change your hand shape to a flattened position and start massaging the muscles around the upper neck. Avoid massaging directly on the bones and focus on the muscles on either side of the neck. Move your hands in circles or press gently on specific spots. Begin at the top of the neck and move downwards towards the shoulders on both sides.
Step 3:
For a deeper neck massage, stand on one side of your partner and cup one hand around the upper neck. Alternate squeezing with each hand from the upper neck to the shoulder. Repeat on both sides. If your partner prefers a slower massage, try cupping both the neck and head at the same time and massage gently. Reapply oil or lotion as needed, but avoid using too much.
Step 4:
Explore another technique, such as the karate chop. Relax your fingers and use them to massage deeper into the muscles, focusing on hitting more muscle than bone. You can use the karate chop on the shoulders or back for added comfort.
Final part
Finish the massage by applying calming downward strokes with flat hands from the upper back downwards. Hopefully, your partner will return the favor and massage you afterward. If not, consider finding a different partner for future massages.
Key acupressure points for shoulder and neck massage
To try acupressure for relieving neck pain, follow these steps:
1. Find a quiet and comfortable place to relax and take deep breaths before starting the acupressure treatment.
2. Use firm pressure to massage the specific pressure points on your neck that you’ve identified for treating your pain. Rotate your fingers in a circular or up-and-down motion for about three to four minutes at each point, focusing on one point at a time. If you feel any sharp increase in pain during the treatment, stop immediately.
3. If you find the treatment effective, repeat it throughout the day. There’s no limit to how many times you can practice acupressure in a day.
Here are some pressure points to target for different types of neck pain:
Jian Jing (GB21)
Located in the shoulder muscles, about halfway between the neck and where the arms begin. Stimulating this point may relieve headache, muscle tension, and sore or stiff neck. Avoid stimulating this point if you’re pregnant as it may induce labor.
He Gu (LI4)
Found in the web between the thumb and forefinger. Stimulating this point can alleviate pain in various parts of the body, including the neck. Pregnant individuals should avoid stimulating this point.
Wind Pool (Feng Chi/GB20)
Located behind the earlobe, toward the top of the neck, and the base of the skull. Stimulating this point may help with fatigue, headache, and a stiff neck caused by sleeping in an uncomfortable position.
Zhong Zu (TE3)
Found between the knuckles above the pinky and ring fingers. Stimulating this point may promote circulation and tension release, relieving neck pain caused by tension or stress.
Heaven’s Pillar
Situated on both sides of the neck, at the base of the skull, and about two inches away from the top of the backbone. Stimulating this point may relieve congestion and swollen lymph nodes contributing to neck soreness.
What are self-massage techniques?
Elliot Ledley, a massage therapist based in New York City, defines self-massage as using your hands, tools, or objects to work on sore muscles and adhesions instead of going to a licensed massage therapist or bodywork professional.
During self-massage, you manipulate your own muscles using your hands or other tools, applying pressure and kneading the skin in specific areas.
Learning some self-massage techniques can be helpful for relieving stress and reducing pain caused by issues like poor posture or chronic conditions.
What are the benefits of self-massage?
Self-massage offers a simple and convenient way to enjoy the perks of massage therapy from the comfort of your home. Just like professional massage, self-massage can help alleviate various issues such as stress, anxiety, headaches, digestive problems, muscle strain, tension, and pain.
When used alongside other treatments, self-massage might even assist in managing chronic conditions like fibromyalgia or arthritis. However, it’s crucial to note that self-massage should not replace regular medical care.
Moreover, if you regularly receive professional massages, incorporating self-massage into your routine can extend the benefits and provide relief between sessions. So, whether you’re seeking relaxation or managing specific conditions, self-massage is a valuable addition to your wellness routine.
Conclusion
Whether you’re dealing with neck and shoulder pain or simply seeking relaxation, incorporating massage techniques into your routine can provide numerous benefits.
From relieving stress and tension to managing chronic conditions, self-massage and acupressure offer simple yet effective ways to enhance your well-being. So, take some time for self-care and discover the soothing relief these practices can bring.