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How to Relive Neck & Shoulder Pain with Stretches & Massage

Updated on May 3, 2017

How to Massage Shoulders

Stiff neck, neck pain, and shoulder pain are few typical pains in our body that come so often. But why these pains come in our body? This is because we carry heavy weight which makes our shoulder and neck muscle tight or creates stiff. On the other hand, few of us are sitting a long time in front of their computer which another reason for those pain. So what we need to do to remove those pains? Below we will discuss on it.

How can you relief from Neck Pain?

We do not want to bring pain in our body, and when it arises, we want quick relief from it. If you call a professional therapist, it takes time and money. But if you do some home based exercise then it can help you to remove your pain from your body. Now thinking what you will do? Do not worry just do below steps to get relief from pain.

Side Neck Stretch: Sit up straight, pushing your shoulders back. Tilt the head toward your right shoulder. Place your right hand on the top of the head and gently pull down, bringing the right ear closer to the right shoulder and stretching out the muscles on the left side of the neck. Repeat on the other side.

Forward Neck Stretch: here you have to down your head slowly to the forward and then again bring you head up to the sky. Do it repeated for ten to fifteen minutes.

Alternate Neck Stretch: hare, you have to down your head toward to the right side once then toward to the left side. Like the previous one, repeat it for ten to fifteen minutes.
Stretching Tips

You should stretch every day and at least once. If you cannot do it every day, then try to do often. On the other hand, if you have more pain then you can do it more in a day.
You should hold stretches in a day for the fifteen to twenty seconds.

Back Massage Techniques

There are two back massage techniques, and they are below:

  • Circular Friction: when blood circulation increase pain naturally was gone. For that, you just need to apply your thumbs on the top back of your body. You need to move it down to the muscles with medium pressure. It will help to increase blood circulation.
  • Stripping Technique: hare again you need to move your thumbs smoothly to your top back muscles along with your which helps you to reduce your tension and increase relaxation.
  • Neck Massage Techniques
  • Circular Friction: you need to apply the circular friction method in the area which is between the spine and shoulder blade.

How to Massage Shoulders

Kneading Technique: you can use the thumb to massage your shoulder and add your fingers to create more pressure.
Circular Technique: to increase circular you need to use your finger with pressure and move it up and down.
Finally, we like to say that, it is very important to do some exercise in our home. As a result, it prevents those pains to arise in our body.


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