We all sometimes suffer from neck pain in our daily life, and it feels so bad.
Sometimes it becomes so bad that you can’t even move your head. It seems nothing can save you from this torture but a good massage. If no one can help you and give you relief, don’t get upset. You can do it yourself! And the best part of it is that you’ll only need your hands and a towel.
We share a few self-massage techniques for neck pain relief, and we hope you can find the one that helps you best.
1. Towel massage
A towel massage unlocks the tight muscles of your neck and brings back mobility. At the same time, a towel is soft and won’t let you apply too much pressure on your neck and harm it.
Put the towel behind your neck. Hold the left end of the towel with your right hand and pull it down along your chest.
Take the right end of the towel with your left hand and pull it up and to the left along your forehead so that your head will turn to the left following the towel as shown in the picture above. Make several movements, turn your head to the left and release the pressure. Repeat on the other side. Do not pull the towel too forcefully and don’t make sharp movements.
Put the towel behind your neck. Pull the towel forward with both of your hands, apply pressure on your neck very lightly. Slowly turn your head to the left and hold this position for a few seconds. Slowly turn your head to the right and hold this position for a few seconds.
2. Back of the neck muscle massage
Put your left hand on the neck muscle behind your left ear, as shown in the picture above. Apply some gentle pressure onto the area with your fingers. Slowly turn your head to the right while applying the pressure. Don’t move your fingers, and that it’s just your head that is moving. Repeat on the other side.
Massage the area with gentle circular movements with your fingers, to increase blood flow and release tension.
3. Side muscle squeezing
Sit and keep your back straight.
Put your palms on the sides of your neck. Bring your head back a bit and let it gently drop to the left. Squeeze the left-back muscles of your neck so that they feel hard but pleasant. Then drop your head to the right gently. Now squeeze the right back muscles of your neck.
Keep squeezing the right and left side muscles starting at the bottom of your neck and slowly moving upward.
4. Suboccipital muscle massage
Tight and locked suboccipital muscles can bring about headache, dizziness, and even nausea.
To release these muscles feel the soft area right under the bone of your cranium, as shown in the picture above. Apply gentle pressure on the suboccipital muscles on the right and the left sides of your neck with both of your hands. Lean your head back and apply pressure in and up with your fingers.
Slowly bring your chin to your chest and, as you lower your head, move your fingers outward, bringing the right and the left hands apart and continue applying pressure. This will separate and “open” the suboccipital muscles and reduce their tightness.
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