Self Massage Techniques
Studies show that self massaging techniques may help soothe and relax tense neck muscles [4]. They also help relieve symptoms. You can try out various massage techniques to help treat stiff neck. The simplest and most common one is:
- Start in either a standing or sitting position.
- Put two or three fingertips on the back of your neck where your neck joins your shoulders.
- Add firm pressure and hold the area.
- Release when the muscle feels more relaxed.
- Roll your shoulders forwards and back slowly.
- Do it three times.
You can try other techniques to relieve shoulder stiffness. A simple technique for relieving shoulder technique is:
- Position the fingers of your right hand over your left shoulder (your upper trapezius will be underneath your palm).
- Squeeze your upper trapezius [5] three times and then roll your fingers over the muscle starting from the outside and moving towards the base of your neck.
- Do it again on your left side.