shoulder and neck massage
overview
a shoulder and neck massage can help you relax, reduce muscle tension, and reduce stress. you will need a friend to exchange massages.
use these steps to give your friend a shoulder and neck massage.
- have your friend sit straight but comfortably in a chair.
place your hands on your friend's shoulders.
- knead the two muscles on either side of the neck next to the shoulders.
start with very little pressure, then squeeze harder.
- work on the back of the neck.
- have your friend lean their head forward.
- support your friend's forehead firmly with one of your hands. this lets your friend's neck muscles relax.
- with the thumb and first finger of your other hand, make tiny circles at the base of the skull.
- gently squeeze the entire back of the neck. bring your friend's head up to its normal position.
- use a "thumb crawling" technique.
- press both thumbs down, one on the outside of each shoulder.
- move them in, pressing firmly at intervals of 1.5 cm (0.5 in.) until both thumbs reach the spine at the same time.
- "crawl" your thumbs out again to the shoulder joints.
- repeat this movement 4 or 5 times.
- knead the upper back and shoulders.
- place one hand on each shoulder.
- work your hands away from each other, ending at the upper arms.
- then reverse the process by massaging back to either side of the neck.
credits
current as of: may 13, 2023
author: healthwise staff
clinical review board
all healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
current as of: may 13, 2023
author: healthwise staff
clinical review board
all healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
