Stretch out your neck to ease muscle tension and make your self-massaging techniques more effective. Stretching your neck every day is also important to relieve headaches and migraines caused by neck tension. [2] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source This is a great stretch to do at work—especially if you’re hunched over a computer all day!
If applying pressure to this area hurts, use a lighter touch or come back to it after massaging the area around it.
Move your fingers outward from your spine about 1⁄2 inch (1. 3 cm) after every 2 or 3 strokes. If you find any knots as you move your fingers, linger on top of them with a gentle pressure for at least 10 seconds or until you feel a release.
Switch to placing your left hand on the back of your neck, turning your head to the right side first and then the left. Apply enough pressure to feel a release (but not pain). Repeat this technique 5 to 7 times on each side. You should feel the release in the muscles that start near the base of your skull and run all the way down your spine.
Your body should be mostly off the floor, but your butt might graze the floor as your body shifts toward your feet. You might feel slight pain or discomfort as the roller releases knots. But if you experience severe sharp or stabbing pain, stop doing this and massage your neck with your hands instead. You can purchase a foam roller online or at gyms, fitness stores, or any big-box store that has a fitness section. Just be sure to choose the right size roller for your needs—smaller ones are better at targeting smaller areas and vice versa.
Reach back and replace the ball in a new area if you need to. Feel free to move it around to wherever you feel the most tension. If you feel extreme, sharp pain at any time during this technique, stop doing it immediately.
Relaxing your muscles before you massage them will help make the muscles more receptive.
If you notice any pain while performing this action, stop attempting to do it and see a doctor about a possible neck strain. As a variation, use your fingers to apply light pressure to the convex side of your neck (the side opposite of your lowered ear). Start by pressing down just below your ear then move downwards. Hold your fingers on each spot for about 10 seconds.
Repeat this process on your left side. As a variation, cross your arms in front of your chest to massage both sides at the same time.
Repeat this movement on the left side of your neck. If you feel extreme sharp or stabbing pain at any time during this technique, stop doing it immediately. If you have neck pain, keep your neck level aligned with your body and head while sleeping. [12] X Expert Source Mayami OyanagiPhysical Therapist Expert Interview. 27 January 2021. Keep your pillow as low as possible when you sleep on your back. [13] X Expert Source Mayami OyanagiPhysical Therapist Expert Interview. 27 January 2021. Keep the pillow a little higher when you sleep on your side. [14] X Expert Source Mayami OyanagiPhysical Therapist Expert Interview. 27 January 2021.
