Neck massage is a great way torelax and relieve tension from tired muscles. Any sedentary work will eventually lead you to problems with the spine. And the neck suffers the most, because it is sedentary during the day. As a result, we cannot turn our head normally, periodically feel shooting pain, crunching of the vertebrae. Osteochondrosis of the cervical vertebrae unites people of several professions: office workers, drivers and representatives of some blue-collar jobs. This disease brings a lot of pain and discomfort to the lives of these people. Very often, osteochondrosis is disguised as non-existent diseases - sometimes the heart hurts, sometimes the throat, sometimes the head. But in fact, you need to treat the neck! Signs of cervical osteochondrosis are frequent headaches (osteochondrosis provokes migraine attacks), dizziness, stiffness of movements in the neck. Chest pain, numbness of the fingers, nausea, tinnitus also often occur. Such attacks occur in the morning, if a person slept uncomfortably, and in the evening - after a working day, usually spent at the computer. As a result, fatigue, constant headaches, insomnia, irritation are formed and the general well-being of your body worsens. It is better not to joke with spinal problems - seek help from a doctor who will prescribe the necessary treatment and massage. Today you will learn exactly how to massage the neck.
What is neck massage for?
It would be very good if you were given a massage.specialist. But if for some reason you cannot afford it, do not despair. After all, you can always learn how to do a massage at home. Moreover, you can do the massage yourself, or ask your loved ones. A properly done massage has a beneficial effect on the general condition of the body: it improves blood circulation and metabolism, relieves fatigue and irritability, relaxes the muscles of the cervical spine and normalizes your sleep. Massage will accelerate the outflow of blood and lymph, help reduce blood pressure and help improve the supply of oxygen to the brain. And pay attention - massage is indicated not only for sick people. Doctors recommend periodic massage to absolutely healthy people. Prevention is always better than cure. It is better to start preventing cervical osteochondrosis as early as possible, because the first signs can appear at the age of 20. The doctor always prescribes a course of massage individually. But if you decide to do the massage yourself, focus on a course of 10 sessions, which must be repeated every six months. And do not repeat a common mistake. The purpose of massage is to relax the neck muscles as much as possible. And in no case should you "set" something using force - you can end up disabled. You are not a chiropractor and have no idea about massage technique. Therefore, limit yourself to simply improving blood supply. It would not be superfluous to remind you about consistency. If you remember about massage only a few times a week, and only when your neck starts to hurt - there will be no sense in it. If you have already decided to do massage - then do it daily, throughout the course. Only in this case will you notice a positive effect. Please note that there are people for whom massage in the neck area is strictly contraindicated, especially at home. So, the following diseases are contraindications:
- hypertensive crisis
- acute inflammatory processes in the body
- Vascular disease (thrombophlebitis, atherosclerosis, aneurysm)
- bleeding
- problem areas of the skin (warts, moles, open wounds, boils)
There is no point in taking risks in this case - you only need to do the massage once, and the consequences can be quite disastrous.
Classic massage with osteochondrosis
So, what do you need to know to do this?the right massage at home? We take a comfortable position: sitting on a chair with a straight back, legs should be bent at the knees, and feet should be shoulder-width apart. First, we will do a massage of the back of the neck ourselves. By the way, when you feel tired and uncomfortable in the neck area, a relaxing massage of this area helps a lot. First, we warm up the skin of the back of the cervical region, making rubbing and massaging movements. Do this for 3 minutes, making movements from the neck to the shoulder blades. This technique of performing massage is very simple, but quite productive. After you warm up the skin, you can begin to perform the basic elements of the massage. There are not so many of them and if you wish, you will master them all very soon and will be able to do a neck massage at home correctly.
- Stroking
Stroking is exactly what you should start the massage with. It should be done with one or two hands, moving from top to bottom, moving from the hairline to the shoulders.
- Squeezing
The technique for performing this element is as follows:along the same massage lines as stroking, we perform movements with the edge of the palm and the mound of the thumb. Simply put, it is necessary to imitate the wringing out of a washed sock.
- Rubbing
Rub the areas with the fingertips of both handsthe back of the head, then massage in a circular motion from ear to ear. Next, rub from the hairline along the back and neck vertebrae. There are different options for hand movements when you rub the neck: with the pads of 4 fingers in a circular motion, dotted motion from the spinal column to the sides (the right hand rubs the left side of the neck, and the left hand rubs the right side).
- Kneading
The technique of execution is as follows:We perform pinches, grasping the muscle with the thumb and the rest, as if pressing it. Then you need to shift 4 fingers to the side. We knead the left side of the cervical spine with the right hand, and the right side with the left. You can also knead with the phalanges of both hands on each side of the neck. Upon completion of the massage, we stroke with both hands and smoothly move down to the area of the upper part of the shoulder blades. Self-massage of the front of the neck begins with the chin and goes down to the collarbone. The technique is again stroking, rubbing and kneading the muscles of the neck with one or two hands. You need to act gently, in no case should you press on the carotid artery and veins.
- Stroking
We do it with the palm of the hand, moving from the chin to the chest. The touch of your hands should be gentle, and the movements smooth.
- Kneading
Carefully knead the side part from the ear tojugular notch. Then knead the sternocleidomastoid muscles separately. Tilt your head to the opposite side so that your neck is relaxed. Point your chin toward the muscle you are massaging. Use pincer-like circular kneading with one hand - you need to grab and sort of "crush" the muscle.
Cosmetic massage of the neck
Let's talk now about how to do it at homeYou can learn how to do a cosmetic neck massage yourself. It improves blood circulation, cells are renewed and nourished, excess fat is removed, and as a result, you will acquire a healthy and attractive appearance. In addition, even a cosmetic massage relaxes, helps relieve stress, and in many cases relieves headaches. To begin with, create a cozy and calm environment - for example, you can light a candle with a fragrant scent and turn on some calm music. Prepare the skin of the neck for the massage - for this, it must be thoroughly cleaned and you can slightly moisturize it with oil. Thanks to the oil, your movements will be smooth and your hands will glide over the skin without stretching it. For the massage, we will use a special oil, which must be pre-warmed in your hands. You can use lavender oil (its scent is calming and relaxing) or rose and apricot oil - whatever you like best.
- Removing body fat
This type of massage helps to remove fat depositsand improve blood circulation in the neck. Pour in a few drops of oil and rub into the skin with massage movements forward and upward. Start from the collarbones, making massage movements with your palms, while tilting your neck to the right and left. Place your hands palms down and start running the back of your fingers along the skin under your chin in the direction from the neck, your hands should follow each other quickly enough. Neck massage with a specific massage brush and a positive cosmetic result will be visible when performed 2 times a week. Lubricate the chin and neck with cream. Then make circular movements with a massage brush from the chest to the ear, smoothly move from the shoulder to the earlobe, from the chest make movements over the shoulder to the back, and from the back return back to the chest. Duration of manipulations is 5 minutes. A mechanical device for neck massage made of natural wood or at least plastic is very effective - they can be purchased at almost any pharmacy. The massage movements should be smooth, without pressure, and only for the back and sides of the neck. A track is used with great success for neck massage - a tape consisting of a large number of rollers that are arranged in pairs. The device is taken by the handles and brought behind the back. The back of the neck is massaged only across. Massage movements are directed downwards from the hair to the back. Tilt your head forward or to the sides. And do not be afraid to start - very soon you will know exactly how to massage the neck correctly. Whatever massage you choose, the benefits will not take long to appear! We recommend reading:
