Self-Massage Techniques for the Neck

Almost all people will experience neck pain, soreness or tightness at one point in their lives. Many people suffer from it regularly, depending on their work requirements and stress levels. In addition to taking medication or visiting a professional massage therapist, there are massage techniques you can try yourself to relieve your neck pain.

• Use your hands to knead and squeeze the opposite shoulder. Focus on one shoulder for at least one minute before switching to the other shoulder.


• Place your right hand in back of your neck, toward the right side. Squeeze your neck muscles on the right gently while you move your right shoulder up toward your ear. Hold this for several seconds before relaxing. Switch to your left side and repeat.


• Clasp your hands together. Place your hands behind your neck and press firmly forward. Hold for a few seconds, and then relax. Repeat several times.


• Reach back and place your hands as far back behind your shoulders or at the base of the neck as you can. Firmly rub in circular motions and slowly make your way up your neck up toward your skull.


• Insert one to three tennis balls in a tube sock. Holding either end of the sock in your hands, roll the balls along your stiff shoulder and neck muscles. You can also lie down, face up, on the floor with the balls underneath your neck and shoulder for several minutes.


• Cross your right arm in front and place your hand on your left shoulder. Rub or knead the shoulder and neck muscles firmly while you slowly make your way down your left arm. Repeat by using your left hand to massage your right neck, shoulder and arm.