Are you the one among the person who reaches home with a stiff neck, chronic headaches, and shoulder pain after work? Getting stressful in practice is the common factor as you spend a long time sitting in the place for an extended period without any change in gesture.
A good massage along with stretching exercise can provide you a more significant relief after you come tired from the office. Today we will look for some of the massages and stretches you can follow to keep you healthy, cool and refreshing all day.
There are different massage techniques which can be followed by reducing the stress and pain in your neck and shoulder. Here are some of the methods you can use:
Back Pain Massage Techniques
There are two main types of back massage techniques namely the circular friction and stripping method.
Learn More: Percussive Massage Therapy Benefits
In this type of technique, you need to apply pressure to the top of the back with your thumbs and keep moving them down in circular motions along the spine and make sure the weight you are applying is medium to firm.
In this type, you need to start at your back top and then move your thumbs down to the shoulder blade and make sure you apply firm pressure to reduce the tension over the shoulders, and it should also promote a higher relaxation.
Types of Shoulder Pain and How to Deal With It
Imagine this scenario: You are feeling pain in your shoulder. No big deal – you’ll push through and continue to work out as normal, and your shoulder will eventually heal- right?
Unfortunately, that’s probably not the case.
Any type of pain in your shoulder is bad; it means you have sustained an injury that requires treatment to heal properly. Failing to do so might mean your shoulder heals improperly – or never heals – and you could continue to feel pain for the rest of your life.
Injury is the greatest fear of every athlete because even minor injuries can keep athletes out of the gym, off the track, and even on their backs for several weeks. Not only do injuries thwart progress but they prevent maintenance as well.
The sooner you can diagnose your shoulder trouble, the sooner you can start treatment- and the sooner you can get back to training normally!
Here are three types of shoulder pains to help you understand your injury better.
Aching pain is when your pain is dull and “achy,” and it doesn’t seem to come from a single point.
Instead, it seems that all the tissues in your shoulder throb with pain regardless of your activity.
You might also feel stiffness in the joint and an inability to freely move your shoulder like you are accustomed to. If these symptoms match your experience, you might have one of the following shoulder injuries:
The precise cause of this condition is unknown, but it often plagues women between the ages of 40 and 60. The most obvious symptoms are achiness and immobility.
With time, your frozen shoulder will “thaw,” but it should “melt” faster with some targeted physical therapy. Until you regain mobility in your shoulder, you shouldn’t push it in workouts.
This condition is called glenohumeral osteoarthritis because it is the arthritic inflammation of the shoulder joint. Your pain might be centered more toward the back of the shoulder, and over time, your symptoms could get worse.
Most often, men and women over 50 experience arthritis, but you might suffer this condition if you have dislocated or fractured your shoulder in the past.
Because osteoarthritis is degenerative, you should avoid strenuous and weight-bearing exercises that use your shoulder.
During exercise, you might have torn the tendons of your rotator cuff or the cartilage around your shoulder’s socket. If this is the case, you need medical help immediately.
A doctor will assess the severity of the tear and determine whether you need surgery to clean and repair the injury. You will need between six and eight weeks of rest before you begin physical therapy to rebuild strength in your shoulder slowly.
If your shoulder pain branches out like lightning to different areas of your body, perhaps down your arm, up your neck or across your back, you have “radiating pain.”
If you have radiating pain in your shoulder, you are likely enduring one (or more) of the following conditions:
Unlike osteoarthritis, which is a degenerative disease that is impossible to stop completely, standard arthritis is merely inflammation of the joint.
Overuse most often causes arthritis in the shoulder joint, so resting your shoulder, applying ice and taking anti-inflammatory medications for a couple of weeks should relieve your pain.
After you treat the initial pain of arthritis symptoms, you should slowly move back into shoulder exercises, being sure to focus on mobility as opposed to strength.
Tendonitis is another repetition injury, and it is one most often seen injuries in weightlifters and swimmers.
Rotator cuff tendonitis is the inflammation of the tendons holding your shoulder together, and unless you rest, you risk severing your tendons which will require much more intensive recovery.
If you want to continue to exercise even with shoulder tendonitis, you should try a new type of exercise for a few weeks while you shoulder recovers. For example, one easy change you can make is to stop using the barbell bench press, and begin using the DB floor press.
If a nerve gets trapped between muscles, connective tissues, or bones in your neck or shoulder, you’ll feel pain. This condition is another that requires medical intervention. Shoulder nerve pain can be chronic, so you should see a specialist for treatment options.
If your shoulder feels like it is on fire or at least slowly roasting over hot coals, you have “burning pain.” Burning pain can be difficult to discern from achy pain, but you might be able to tell the difference due to a sensation of warmth (even if your shoulder’s temperature isn’t hotter than the rest of your body).
There is truly only one condition that causes burning pain in the shoulder:
The bursae are fluid-filled sacs between muscles and around joints that prevent friction and allows your body’s tissues to slide and glide. However, if a joint is overused, the bursa can overfill- resulting in painful inflammation and immobility.
Sometimes, bursitis accompanies other shoulder injuries, like rotator cuff tears.
Bursitis is only treatable with medical intervention, so you should see your doctor if you suspect this condition.
If you are suffering from bursitis alone, you will likely enjoy a speedy recovery, but you should avoid the repetitive workouts that caused the problem!
Read Next: What to Do About Shoulder Pain
Types of Massage for Shoulder Pain
There are two essential techniques for massaging your shoulders namely the kneading technique and circular technique. For more information, you can check out Massager Land.
Knead the shoulder with your thumb and then with the help of the other hand apply more pressure on the shoulders to release the tension around the area.
With the help of your fingertips, apply pressure to your shoulder and then start massaging in the circular motion up to your neck muscle.
Learn More: What to Do About Shoulder Pain
How to Deal with Neck Pain
Stretches for Neck Pain
Whatever the field of work may be, from industrial to healthcare to technology, most of the people stuck in a single position and therefore fail to improve their posture along with neck pain, shoulder and body pain. Here are some of the stretching exercise you can try out to get relief from the neck pain.
Side Neck Stretch
The position of the stretching is more critical, push your shoulder back and make sure you sit up straight. Tilt your head on your right side and with the help of your right hand pull down the head to bring the right shoulder and right ear closer, now stretch out muscles on your neck left side.
Follow the same for the other side, keep on repeating for few times and you will feel a pleasant relief.
Forward Neck Stretch
Keep your hands on your head back and pull the head forward, make sure the chin is touching your collarbone and you should be facing your chest. You can feel the tension in your neck back muscles, repeat the same process on the other side and keep continuing for few minutes.
Alternate Neck Stretch
Turn your head right slightly and place your hands on your head back and pull it forward, you should be looking your right armpit, similarly, perform the same rules in other direction and keep doing it for few minutes to experience the relief.
Neck Pain Massage Techniques
There are many types of neck massager you can try to apply these two neck massage techniques namely the circular friction and gliding stroke.
In this massaging, you need to apply the pressure between the shoulder blade and spine in the circular friction motion to feel the relief.
Apply the pressure on the area between the shoulder blade and spine with your thumb and bring it down the muscle by applying firm pressure and follow the pathway of the shoulder blade.
See Also: What is Text Neck and How Can You Avoid It?