Whether you are a white-collar worker who sits for long hours, frequently uses your phone with your head down, or has poor standing and sitting posture, you are prone to experiencing shoulder and neck soreness. At such times, shoulder and neck massages are very much needed to alleviate muscle soreness and discomfort. But do you know the correct techniques for shoulder and neck massage?
This article will share with you the correct 4-step shoulder and neck massage techniques and important considerations during the massage to help you learn the method of massaging the shoulder and neck. How to massage Shoulders and Neck?
4 Steps to help relax the shoulders and neck
When massaging the shoulder and neck, in addition to paying attention to the distribution of muscles and locating the sore areas, the sequence of the massage also affects its effectiveness. It is recommended to follow these four steps for shoulder and neck massage.
- Massage from the neck towards the shoulders
Modern people often use computers, smartphones, and other digital devices for extended periods, causing stiffness in the neck muscles due to the constant “head-down” posture. In such cases, you can massage from the neck towards the shoulders along the lines of the neck to relax the neck muscles.
- Press and knead the shoulders gently
After relaxing the neck muscles, you can start by pressing the shoulders along the muscle lines and gently kneading the muscles above the collarbone to relax the muscle group that often becomes tense due to shrugging.
- Massage the inner side of the shoulder blades
Use your thumbs to press the muscles on the inner side of the shoulder blades. These muscles connect the shoulders and neck, and pressing here can indeed help relax the shoulder and neck.
- Extend the massage to the upper arms
Massage in a top-down sequence, using pinching and kneading motions to relax the muscles in the neck, shoulders, and upper arms, providing relief to the stiff upper body muscles.
3 Key acupressure points for shoulder and neck massage
Besides paying attention to the sequence, it is better to understand the acupoint distribution when performing shoulder and neck massages according to the view of Traditional Chinese Medicne(TCM). It can enhance the effectiveness of the massage if you can target specific acupoints with pressure. Here are three common acupoints for shoulder and neck massage:
- Feng Chi Point
The Feng Chi acupoint is located at the back of the neck, where there is a slight depression at the hairline, one on each side. When massaging, you can use both thumbs to knead from top to bottom, relieving headaches and neck tension.
- Jian Jing Point
Located in the middle between the neck and the outer edge of the shoulder, there is one on each side. You can use your thumb to repeatedly press the Jian Jing acupoint to relax the shoulder muscles, relieving symptoms such as headaches and stiff neck.
- Gao Mang Point
Located on the inner side of the shoulder blades, the Gaomang acupoint has the function of harmonizing the body’s qi and blood. It can alleviate various symptoms of fatigue. It is recommended to use the thumb or elbow to apply pressure to the acupoint to relieve shoulder and neck soreness.
Why Neck & Shoulder Massages Work
Massage therapy works in a number of ways to decrease pain. Firstly, by activating the pain-gating system. Nerves are like a one-way street, they can only pass one message at a time. This means that during a massage, the large nerve fibres in the skin are activated, switching off the transmission of pain messages.
The second mechanism is the activation of the Relaxation Response, which is the body’s ability to decrease the psycho-physiological response of stress. The Relaxation Response helps to create calm, helps the body to rest, decreases blood pressure, decreases the heart rate, decreases the output of stress hormones and decreases muscular tension. This calming of the central nervous system results in a decrease in the sensitization of the pain receptors, which decreases the sensation of pain.
Thirdly, when muscles are in a state of spasm, which often occurs with any pain, the connective tissue within the muscle becomes taut. It’s then subjected to decreased circulation, decreased nutrients and becomes hyperirritable, often creating myofascial trigger points (muscle knots). These myofascial trigger points become a secondary source of pain. Myofascial release (trigger point massage) involves manual pressure of the trigger point with prolonged stretching to break up these fascial adhesions, increase circulation, increase the flexibility of the muscle and importantly causes a release of endogenous opiates – your body’s natural pain killers.
Massage doesn’t just feel good, it helps to decrease your pain, improves your relaxation and decreases your stress response – leaving you feeling happy and like you’re walking on a cloud.
Do you hope ease stress and pain immediately? Book your shoulder and neck massage with us today.
