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 follow.
Back Massage Technique
There are two main types of back massage techniques namely the circular friction and stripping method.
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.
Neck 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.
There are two essential techniques for massaging your shoulders namely the kneading technique and circular technique.
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.
Stretches to Get Relief from 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.