How to strengthen the muscles of the neck with the help. Neck massage is an excellent way to relieve tension and pain. Relaxing neck and head massage technique

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A traumatologist I know told me that nowadays people injure their neck muscles in ways that were simply not seen before. For example, the ball hit the forehead while playing tennis. Can you imagine how unprotected the cervical vertebrae are if a simple ball can cause injury? I remember as a child, when we played football, we often hit the ball with our heads. Sometimes it was possible to take it unsuccessfully, which was already getting dark in the eyes, but with experience it was already possible to “buff up” a little, and even twist the ball with a slight rotation and set it to the desired trajectory. Why paint, every guy in any yard Soviet Union knew how to "take" the ball on his head 🙂 I grew up in a military town and it is natural that each of us wore "commander's watches". Remember those? Shockproof, with tempered glass. So during one of the games, the guys collided in pursuit of the ball, and one ran into the swinging arm of the other. Hit head on. The clock is shattered. And nothing - the glass was removed and they began to play on. And now a tennis ball and a neck injury. Hmmm ... I'm already silent about the situation, as in the picture.

During the first “100-day workout” back in 2011, I talked about exercises for the neck muscles, which the chiropractor introduced me to a few years ago. The exercises are simple, but the load on the muscles is excellent and at the same time safe. Our head, by the way, weighs more than 3 kilograms, so the daily load on the cervical region is quite serious. AND best protection cervical vertebrae are strong neck muscles. I believe that the exercises described below, as the first stage, and the exercises for self-resistance, as the second stage, for most people, it will be enough to keep the neck always strong and protected. Do these exercises, introduce them to your other half, and then show them to your parents and grandparents.

Mistakes

Behind last years I've watched hundreds of technique correction videos and I've noticed that the same mistakes are often made.

The very first and most common - everyone is in a hurry to do it quickly.

Therefore, the most important recommendation, when your loved ones begin to strengthen the muscles of the neck, let them do everything smoothly, calmly, slowly, without jerking. And you stand nearby and look, since many roughnesses in the execution technique are very noticeable from the side. Strengthening the neck muscles is so important that most people don't realize it. Someone in the morning makes a few turns and tilts. Someone else is spinning. Most, however, do nothing at all. But in fact, there are several movements, from which everyone can choose the necessary ones and use them for the rest of their lives. There are, of course, more complex exercises that are performed, for example, in martial arts sections and for those who do them, I especially recommend pre-strengthening the neck with those exercises that will be discussed below. So let's lay back...

For the front of the neck

touch your chin to your chest, while trying to stretch your neck, stretch your crown to the ceiling, do it carefully and slowly;
raise the head in the direction - with the right ear to the left nipple of the chest and vice versa. We do it even slower and more accurately, trying to feel the nuances of execution;
exercise "Hello" - slightly raise your head and nod with a small amplitude, literally 2-3 cm, but when nodding, slowly turn your head left and right, as if you are walking through the theater and meeting a bunch of friends, slowly and majestically nod to everyone and say "Hello, hello, hello." For a full turn of the head, for example, from left to right, 15-20 nods will go;
slightly raise your head and in this position swallow saliva 4-5 times (at the same time it cures snoring);
simple turns of the head to the sides, slightly raising the head above the floor (I remind you that we are still lying on our backs);
ear to shoulder tilts, all also on the back, neatly;
turn your head to the left and in this position gently stretch your right ear to your left nipple (you should feel a stretch at the other ear). In this exercise, the amplitude is very small.

For the back of the neck

To strengthen the muscles located on the back of the neck, see which exercises can be performed from those written above, but lying on your stomach. Try gently and slowly.

People often ask - how many times to do the exercises? To the feeling of self-sufficiency. So you will quickly learn to listen to your own body, since each of us has different muscle strength and each needs his own load. For example, I do exercises 10-20 times, between exercises I do not lay my head on the floor. But you shouldn’t repeat it right away either, I started with a smaller load 🙂

The next stage is already self-resistance exercises (in them, by the way, you can use a towel to make the shoulder girdle less tense).

The ligamentous apparatus of the spine, like the spine itself, does not have its own vessels, and in order for it to retain its elasticity and youth, it is necessary that the muscles around it work well and pump blood. The neck, as one of the most mobile and unprotected sections of the spine, is subjected to various age-related changes. As a result, a decrease in mobility and the occurrence of soreness in the muscles of the neck and shoulder girdle.

If there is instability in the cervical spine, strengthening the neck muscles will at least reduce it.

Simple exercises, the effectiveness of which has been proven in practice, are an excellent way to strengthen the muscles of the neck. Doing the exercises will not take you much time, and the results will exceed all expectations.

Start doing these exercises when the pain in your neck and shoulders subsides. Important: any exercise that increases pain and worsens the general condition should be stopped. You can return to them after a while.

Clothing should be loose, shoes should be removed. All exercises (especially the first days) should be performed smoothly and gradually. Remember the important principle: "Tolerate mild pain, do not allow severe pain."

Do these exercises daily for at least 2 weeks.

Sitting in a chair, keep your back and neck straight. First, slowly turn your head to the right, the movement should be smooth - until you feel pain in the muscles, and then return to the starting position. Relax and repeat the movement on the other side. Repeat 10 times on each side.

Active lateral tilt of the neck

Sitting in a chair, keep your back and neck straight. Slowly tilt your head to the side so that your right ear is as close as possible to your right shoulder, the movement should be smooth - until you feel pain in the muscles, and then return to the starting position. Relax and repeat the movement on the other side. Make sure that during the exercise you do not twist your head and do not raise your shoulder. Repeat this exercise 10 times in each direction.

Active neck flexion

Sitting in a chair, keep your back and neck straight. Gently bend your head forward, trying to touch your chin to your chest, and hold this position for 5 seconds. Repeat 10 times.

Sitting in a chair, keep your back and neck straight. Slowly tilt your head back so that your chin is pointing as high as possible. Then return to the starting position. It is important to sit with a straight back during the exercise. Repeat 10 times.

Press down on your chin with your fingertips as if you were trying to push it into your neck. While your head is tilted forward, try to keep your gaze straight without lowering your eyes. Hold this position for 5 seconds. Repeat 3 times.

Standing or sitting, place your hands behind your back. Lower your left shoulder and tilt your head to the right until you feel a stretch in your neck. Hold for 15-30 seconds and then return to the starting position. Repeat 3 times for each side.

Neck flexion resistance

Standing or sitting, back and neck straight. Place your hand on your forehead and gently press your head into your hand. Hold for 5 seconds and then relax. 3 sets of 5 reps.

Standing or sitting, back and neck straight. Clasping your hands at the back of your head, gently press your head into them. Hold for 5 seconds and then relax. 3 sets of 5 reps.

Neck tilt resistance

Standing or sitting, back and neck straight. Place your hand on your temple (as shown in the picture) and gently press your head into your hand. Hold for 5 seconds and then relax. 3 sets of 5 reps.

Lying on your back, knees bent. Bend your head and tuck your chin into your chest. Don't lift your shoulders off the floor. Hold for 10 seconds. Repeat 5 times. Try to increase the hold time to 30 seconds.

Neither adults nor children are immune from discomfort in the neck area. The reason for their appearance can be serious pathological changes occurring in the body, injuries, physical or nervous tension, fatigue, even a banal long stay in an uncomfortable position. Spasm, burning, pain, aches spread over the shoulders, give to the back, head, limbs, hinder movements, crush with a heavy load, significantly worsening the quality of human life.

Neck massage is that popular universal remedy that will help prevent and, if necessary, overcome such uncomfortable conditions, as well as have a long-term reflex effect on the work of other organs and systems.

Why is the neck so vulnerable and often suffers from injuries and various diseases? It's all about the complex anatomical structure of this part of the body, where many organs and structures that are vital for humans are concentrated in a small area:

A large number of closely located organs are interspersed with connective tissue membranes, called fascia. They create a kind of soft skeleton, performing a supporting function, and isolate nearby zones from each other. This avoids the interweaving of blood vessels, muscles, nerves, bones, preventing gross violations of their functions. It is necessary to massage the neck taking into account these structural features of the body, so as not to harm human health and not aggravate painful symptoms.

Benefits of the procedure

Frequent headaches, high blood pressure, vegetative-vascular dystonia, chondrosis, herniated discs, myositis, insomnia, tinnitus, nausea, sedentary work, sedentary lifestyle are direct indications for neck massage.

Thematic material:

What happens in our body when the skillful fingers of the master affect the problem area?

Blood circulation is activated, tissues receive more oxygen and nutrients.
Heated lymph accelerates its flow, collecting decay products, toxins and getting rid of them during cleaning in the lymph nodes.
Relax, stretch, strengthen muscles.
The pinching of the cervical vessels is eliminated, and therefore, the normal blood supply to the brain and spinal cord is restored, dizziness and pain go away, pressure levels out, and tone increases.
The muscles of the cervical-collar zone relax, and at the same time the back straightens, stoop disappears, posture improves.
The compression of the nerve processes decreases, as a result of which swallowing and chewing are facilitated, the articulatory apparatus relaxes, significantly improving speech and relieving the patient of logoneurosis (stuttering).
Excess fat and salt deposits disappear.
The muscles of the neck are responsible for the oval of the face. By massaging them, we even out the contour and get rid of deep wrinkles.

The procedure is often prescribed for infants. With its help, some congenital disorders of motor reflexes are corrected, they fight with increased or, conversely, reduced muscle tone, and improve cerebral circulation. In addition, this is a great way to strengthen the muscles of the baby's neck, which bears a huge load.

Contraindications to the procedure

Massage of the cervical zone is not such a harmless manipulation. It has been accurately proven that during the procedure there is a direct or indirect effect on vital anatomical structures: muscles, nerve endings, lymphatic and blood vessels, internal organs, the endocrine system, even the spinal cord and brain. Neglect of contraindications can lead to a sharp deterioration in the patient's health. Therefore, before the course, you need to consult a doctor and undergo a thorough medical examination.

Absolute contraindications to neck massage are:

oncology;
thrombosis;
tuberculosis;
venereal diseases;
HIV infection;
osteomyelitis;
heart failure;
atherosclerosis;
tendency to bleed.

The doctor will also be against neck massage if:

inflammatory and infectious processes in the acute stage;
fever, high temperature;
hypertensive crisis or very low blood pressure;
heart or kidney failure;
acute pain in the abdomen;
nausea, vomiting;
allergic rash or swelling;
displacement or instability of the cervical vertebrae;
rashes on the skin of an infectious origin;
some diseases of the epidermis;
pregnancy;
uterine and menstrual bleeding, conditions after childbirth, abortion or miscarriage.

In these cases, the ban will be temporary. As soon as the patient's health improves, the procedure will become available to him and will not cause harm.

Relaxing neck and shoulder massage

Spasm of the muscles of the neck-collar zone is a common phenomenon, characterized by their involuntary contraction and compression. The cause of the painful condition is not only injuries, mechanical damage, pathologies of the musculoskeletal system, but also a lack of B vitamins, calcium, magnesium, sodium, stress, a sedentary lifestyle, long sitting in an uncomfortable position. Pain, discomfort in the neck, shoulders, head and upper limbs These are the most harmless symptoms. The danger of the situation is that spasmodic muscles can pinch blood vessels and nerve fibers, disrupting blood circulation, lymph flow and sensitive conduction.

Only a chiropractor should put in place displaced vertebrae. The primary goal of a neck and shoulder massage is to relieve tension, remove muscle clamps.

Having mastered the basic techniques and methods of exposure, you will help your loved ones to eliminate painful manifestations at home and prevent the development of complications.

Stepping through

The patient lies on his stomach with his hands under his forehead, or sits on a chair with his head slightly lowered forward. Only in this position is maximum relaxation of the muscles of the neck and shoulders achieved. The massage therapist is on the side or behind.

When massaging the cervical area, it is important to remember that intense pressure on the blood and lymphatic vessels can lead to fainting, and too much pressure on the nerve bundles is likely to cause nausea and dizziness. It is also worth avoiding too active exposure to the thyroid gland and larynx. At the first sign of discomfort in the patient, the procedure should be interrupted immediately.

You can also relieve tension and muscle spasm on your own, without outside help, by studying the techniques described in detail in our article “How to do neck self-massage”.

Required number of sessions

Typically, the treatment course includes 10-15 half-hour sessions. To achieve the best effect, the procedure is recommended to be repeated 2-3 times a year.

With children's massage, the exposure time depends on age, individual characteristics body, but in general should not exceed 15 minutes at a time.

Author's techniques

It is sad to admit it, but today no one will be surprised by the diagnosis of “osteochondrosis” or “muscle spasm” given to a teenager. What can we say about adults: problems with the cervical region are familiar to almost every one of us. Such sad statistics encourages the search for new effective methods for the prevention and treatment of painful conditions of the neck. Because in Lately there are many interesting author's methods that combine the academic classical basis and innovative ways of solving health problems.

Shishonin's developments

Russian physician Alexander Shishonin considers the spasm of the muscles of the neck and shoulder body to be the root cause of many diseases. As a result, the fibers contract and thicken, causing swelling. Pinched vessels and nerve processes cause circulatory disorders, hypertension, headaches, blurred vision, numbness and other unpleasant sensations. The doctor offers to get rid of them with the help of specially designed gymnastics and massage, which he teaches in his video tutorials.

The complex consists of 7 basic exercises that anyone, even a physically unprepared person, can do. You need to do them step by step:

It is worth repeating the movements smoothly, slowly, 5 times in each direction.

The resulting effect must be fixed with a massage:

Such a complex, according to Shishonin, will prevent and stop diseases, restore harmony, beauty and flexibility to the neck. Judging by the reviews, these exercises allow you to deal with the withers or "widow's hump" - a seal in the region of the seventh vertebra that occurs in women during menopause.

Elena Zemskova's technique

Fresh, toned skin is the pride of any girl. Unfortunately, wrinkles and sagging inevitably appear with age. They become noticeable primarily on the neck.

The massage technique, created by a female massage therapist Elena Zemskova, is aimed not only at healing, but also at improving appearance problem area, as well as to fight the first signs of aging:

Preparation for the procedure consists in cleansing the skin, applying massage oil, as well as special breathing exercises. Zemskova in her lessons advises to take a deep breath through the nose, and exhale through the hands folded in a boat. The next step is to rub your palms together until a pleasant warmth appears, and then put them on the back and front of the neck, hold for a few seconds while meditating.
The actual massage begins with stroking. With wide, slow, light movements, trying not to move the skin, with the whole palm, treat the sides, back and front of the neck, décolleté, shoulders and shoulder blades. At this moment, the maximum relaxation of the body occurs, the synthesis of endorphins, the hormones of pleasure, increases.
One of the main massage techniques - kneading - is performed in a circular motion, using the pads of all fingers. We start from the sides, then slowly work on the rigid back surface, move on to the trapezius muscle, and then massage the base of the skull.
We divide the neck area into 2-3 transverse zones, which, as a rule, coincide with wrinkles. With thumb and forefinger, grab the muscle fold, grind it. Performed at a fast pace, these actions have a pronounced drainage and lifting effect.
Muscle tone will improve percussion or "finger rain" - intense tapping with fingertips from the center of the neck to the periphery.

All techniques should be alternated with stroking in order to reduce the intensity of metabolism and the next day not to feel soreness or weakness.

Salon prices

Neck massage is the most popular service in salons. Sometimes it is performed as an independent procedure, but most often combined with an effect on the collar zone and back. The course includes 10-15 twenty-minute sessions, for each of which in Moscow you will have to pay from 500 to 800 rubles.

Electric massagers

In the medical device market, you can find different types devices for relieving muscle spasms and pain in the cervical-collar zone. In terms of the effectiveness of their impact, they can compete with the skillful hands of a massage therapist. The best of them, judging by user reviews, are:

It is best to buy such equipment in specialized medical equipment stores, after checking for the presence of a Certificate of Conformity, which serves as a guarantor of the quality and safety of the goods.

Remember, any disease is easier to prevent than to treat, so first of all change your lifestyle: give up bad habits, move more, play sports. Let massage become for you a source of pleasant emotions and sensations, and not a forced means of getting rid of diseases.

Feature articles

Massage is a popular and pleasant procedure that is good for health. It is no secret that many professional massage techniques are used for various diseases and for their prevention.

Modern massage has many types and techniques, provides positive influence on various human organs and tissues. But the question is, how to properly massage the back and neck?

The benefits of back and neck massage are undeniable

The back and neck are quite vulnerable parts of the body that require special treatment. Therefore, massage of these areas is the most common. It is recommended to do it to all people, especially those who have a disease such as osteochondrosis.

With the right massage benefit from him is huge:

relieves pain when the vertebrae are pinched;
perfectly relaxes and has a well-pronounced sedative effect;
Great relieves fatigue and helps to relax at the end of a hard day's work;
restores skin elasticity and prevents premature aging;
eliminates the symptoms of curvature of the spine relieves excessive muscle tone and prevents migraines;
improves immunity;
improves blood flow and helps fight back cellulite;
restores the tone of weak muscles;
effective in salt deposition control.

Cervical massage is especially useful for people with sedentary work. Due to the lack of movement of the neck during the working day, pain in this area and a crunch in the joints appear.

Relaxes muscles, relieves fatigue and insomnia, eliminates irritability, soothes. Improves metabolic processes and blood flow. Suitable as a tonic against diseases of the spine and salt deposits .

Contraindications

There are contraindications to back and neck massage

Before doing a back and neck massage, it will be correct to familiarize yourself with the basic contraindications regarding these procedures. These include:

bleeding and injury, the presence of open wounds ;
heavy infectious diseases;
inflammation of the lymph nodes;
tuberculosis;
purulent infections;
blood clotting disorder;
serious mental illness;
burns in the massage area;
atherosclerosis, thrombophlebitis;
venereal diseases;
skin diseases, the presence of moles, warts, abscesses, etc.

Types of massage

To properly massage the back and neck, it is worth finding out what the purpose of this procedure is. Depending on this, allocate types of back massage:

Therapeutic- applies if available diseases of the spine and cardiovascular system , gets rid of edema ;
Relaxing is the most common type of massage. FROM relieves muscle tension, increases blood flow, boosts the body's immune system and improves skin condition;
Reflex - has a pronounced analgesic property . It is used to improve the work of internal organs by means of the masseur's influence on special points of the back, which are interconnected with them.
Sports- Designed primarily for athletes. Held after or before competition to relieve muscle tension or relieve fatigue. Increases stamina and has the desired effect. It happens preliminary, training and restoring.
Cosmetic – anti-cellulite, improves skin condition .

Types of massage in the neck area:

Classical - includes standard massage techniques : stroking, kneading, rubbing, squeezing, vibration;
Relaxing – applied to relieve muscle spasms;
dotted – local impact on acupuncture points on the neck, responsible for internal organs;
Cosmetic – applied to get rid of body fat in the cervical-collar zone, improving the condition of the skin, restoring its elasticity;
Wellness or medical - used for various diseases of the cervical spine, salt deposition.

Stroking - the first stage of back and neck massage

Despite the popularity of this procedure, not many people know how to do it right. back and neck massage . It should be remembered that it carried out two hours after eating . No later than an hour before the massage, it is allowed to drink water.

The massage therapist needs to thoroughly prepare for the session:

nails should be short cut your hair;
in advance prepare a clean towel and moisturizer for massage;
room where the session takes place and the masseur's hands must be warm to ensure the relaxation of the person;
back massage is performed lying down on an exceptionally hard surface . Ideally, a special massage table should be used;
need to take care of hygiene. The procedure should be carried out with clean hands on clean skin to avoid infection;
to massage both the back and neck, apply correctly massage oil to make your hands softer and easier to glide over your skin. It is necessary to rub it intensively between the palms so that they become warmer;
session time lasts more than half an hour , since the back and neck are the most problematic areas;
hand movement must go along the blood flow ;
should avoid grazing lymph nodes.

Massage for beginners

Cosmetic neck massage

Many people want to carry out this procedure on their own, but do not know how. It is not difficult to properly massage the back and neck. To achieve a certain result, it is enough to use the standard massage technique. It includes tricks:

Stroking - usually the session begins with this hand movement. In this way, the skin is prepared for a more active effect on it. Stroking is carried out with the whole palm along the surface of the back across and along, around the shoulder blades. Light movements should be combined with more intense ones.
Trituration- movements are made from the side of the back to its center. Special importance is attached to the area of the shoulders and neck. It is this approach serves a good remedy in the fight against salt deposition .
kneading- the skin fold is captured by hand. Movements are carried out from the spine to the sides of the back. Reception is carried out for each of its sides in turn. He has a good effect on the state of the heart and vascular system, enhances blood circulation.
patting - carried out with two hands exclusively on the muscles. The movements are short and springy. The procedure should not be painful. She promotes good muscle contraction, improves blood flow .
Vibration- from the lumbar to the neck area, circular rhythmic movements are carried out with the fingertips, which promotes gradual muscle relaxation .

Back massage should be finished with soft pressure. They are best done rhythmically, emphasizing hand movements on more tense and painful places.

Neck massage includes roughly the same methods. But their technique has some differences:

Back massage technique

Massage starts with stroking the middle part of the neck and collar area , then goes to the side. The massage therapist's hand should be positioned in such a way that stroking is done with the thumb in the middle part of the neck, and with the rest on the sides. Movements should be continuous, slow and rhythmic.
The next technique is called "squeezing". Its essence lies in providing a certain pressure on the neck . The brush is placed on the side of the spine on the line of the back of the head from the side hairline. Movements are carried out from top to bottom to the shoulder and deltoid muscle.
kneading - longest run. Here it is necessary to capture the muscles with the palms on both sides of the spinal column. Thus, make movements towards the back, then towards the shoulder joint. All actions should be carried out slowly and painlessly. They can also be carried out with the tips of the thumbs, massaging the muscle in a circular motion.
Trituration - its essence consists in energetic stretching and displacement of the skin. This technique is best done alternately with both hands.
Vibration performed by oscillatory movements with the entire surface of the palms or fingertips. Reception can be intermittent or without taking the hands off the body.

How to do a back massage: a step-by-step description

Preparatory. Before starting the procedure, you need to prepare everything necessary for its implementation and prepare yourself.
Massage should start with light stroking of the lumbar area with a gradual transition to the shoulders. All movements of this stage should be soft, preparing for more active actions. The duration of the procedure is 15 minutes . Gradually it is necessary to increase the force of pressure. With the edge of the palms, hold along the spine from the lower back to the shoulder area. Rubbing to carry out the entire surface of the palm.
Then the hands should be moved to lateral areas of the back and implement exciting hand movements from the bottom up. Then focus on the shoulders. Perform kneading with smooth and painless circular movements.
At this stage, more intensive massage. It is necessary to capture small folds of skin, moving from the bottom up, in one part of the back, then in the other. Shoulders should be massaged harder, applying pressure points. The procedure must be painless! Massage well with fists upper part back, keeping a small distance from the spine.
In conclusion, make light patting palms or fingertips.

Stages of neck massage

Kneading is one of the back massage techniques.

How to do it right neck and neck massage Firstly, the duration of this procedure for osteochondrosis should be about 20 minutes. Secondly, massaging can be carried out both lying and sitting.

After preparing for the session, at the very beginning of the procedure, it is necessary to light stroking neck.
Then warm up the lateral neck muscles rubbing , gradually moving into the shoulder area.
Spend kneading muscles in the neck and collar zone. The procedure is carried out in a circular motion with the whole hand and thumbs. It should usually be painless.

Avoid exposure to the spinal column.

Session ends light pats and strokes .

There are many methods of massage of the cervical spine. It all depends on the severity of the disease and its type. The usual massage is carried out based on the classical techniques described above.

Self neck massage

A back massage always requires another person, and a neck massage is easy to do on your own. The main thing is to follow all the recommendations as accurately as possible so that the procedure is effective.

Convenient to start sit down, remove your hair, warm up your palms massage oil.
Slightly lower your chin and start the process with strokes from the hairline to the shoulder area.
Then you should do circular rotational movements fingertips in the neck area. They can be alternated with more intense strokes.
Along the spine produce light tingling skin.
Raise the chin and do stroking movements in the larynx .
commit circular motions from below from collarbone to chin index and thumb. Make stroking movements with your palms and repeat the procedure again. This step can take 5 to 10 minutes.
You need to complete the procedure soft strokes the entire surface of the palm.

Regular self-massage of the neck helps to avoid lethargy and sagging muscles. It tones, relieves fatigue and improves well-being.

Features of baby massage

Baby massage has its own nuances

Some children from the very early age massage is required, both back and neck. It is right to do it painlessly so as not to cause fear in the child.

Children's massage usually is healing, tonic and relaxing . Relaxing is characterized by a more gentle, calm effect. Tonic massage involves a more intensive use of all basic techniques.

At home, children's entertaining massage is very often done, which is carried out to a funny rhyme. Children usually like it very much. It is both a game and a useful procedure. An example of a child's playing massage:

"Rails, rails, sleepers, sleepers" - alternately, hands draw transverse and longitudinal lines along the back;
"The train is coming late" - with the fingertips of one hand, draw along the line of the spinal column from the bottom up, simulating a train. The movement should be soft, stroking.
“Peas are crumbling from the last car” - the entire back is massaged with fingertips;
"The chickens came and pecked" - soft "pecking" with your fingertips on the back;
"The geese came and nibbled" - slight pinching;
"An elephant came and trampled" - soft pressure with fists all over the back;
“A little elephant ran after him” - fast chaotic pressure with the knuckles;
“A squirrel came running and swept everything with its tail” - final stroking of the back with palms.

Learning how to massage the back and neck is more than ever useful at any age. Proper use of it will bring great benefits to the body, tone the muscles, relieve fatigue and relieve many diseases.

How to properly massage the back and neck, you can more clearly learn from the training video.

Massage of the neck, or rather the collar zone, is used very often in neurology. It is usually prescribed for various pathologies of the spine, for example, with osteochondrosis. Properly performed massage can significantly alleviate the patient's condition. Soft techniques allow you to relieve spasm from "hardened" muscles, improve microcirculation, restore normal innervation, weakening compression from the nerve roots involved in the pathological process.

The cervical region consists of seven fragile vertebrae, which differ from all other vertebrae in their mobility and tendency to instability. It is very easy to damage the cervical region with any awkward movement.

Do not forget that the neck is connected to the head through a complex joint between the occipital bone and the first two cervical vertebrae. It is in this joint that the greatest range of motion occurs.
The skin of the anterior-lateral sections of the neck is tender, easily displaced, in the back of the neck, it is rougher, less mobile. All the main muscles of this area are well palpated.

Large blood and lymphatic vessels, as well as cervical and supraclavicular lymph nodes are superficially located here. This should be remembered when controlling the impact force.

Indications for neck massage

This procedure is indicated for pathology of the musculoskeletal system, respiratory organs and cardiovascular system, after spinal surgery and for hygienic purposes. In addition, massage is performed when salts are deposited in the neck (osteochondrosis).

Massage allows you to get rid of pain, improves blood supply to the spinal cord, bone and muscle structures of the neck and head organs, primarily the brain. Indirectly, the condition of the internal organs innervated by the nerves of the cervical plexus improves.

But if there is a hump on the neck, massage does not always help. Such a hump appears in the pathology of the adrenal glands. Its growth can be stopped by regularly performing special exercises for the neck, but it can only be completely eliminated by surgery.

Neck massage technique

A relaxing neck massage is performed both in the supine position and in the sitting position. At the same time, the trapezius muscles and muscles that support the cervical spine are massaged. This technique restores mobility in the intervertebral joints and improves hemodynamics, as it increases blood circulation in the brain and increases venous outflow.

Most often, the patient sits on a chair, while the massage therapist stands on the side or behind.

The first technique - stroking is performed from top to bottom with smooth, light movements of the palm, as well as to the sides. Apply encircling, planar, comb-like and tong-like movements.
Then they start rubbing the area of the mastoid processes and ring rubbing with one or two palms. At the same time, the massaged neck is, as it were, wrapped in a semi-hoop with the thumb and forefinger of the massage therapist. This movement is performed with moderate intensity. They also use sawing, crossing and hatching.

On the entire back surface, you can also use such types of rubbing as circular with bent phalanges of the fingers or pads.

Muscle kneading is performed carefully, using such types of this technique as transverse and longitudinal kneading, shearing and stretching. Kneading is not performed in the acute period.
For the sternocleidomastoid muscle, forceps-like stroking, rubbing and kneading along the entire length of the muscle from the mastoid process to the collarbone are used.
Of the methods of vibration, tapping, puncturing, shaking and patting are used. In this case, all movements should be light and smooth.

Finish the massage with stroking. In addition, stroking is done after each massage.

Neck massage can be performed at home. Usually, for this purpose, a massage therapist is hired privately.

The duration of the session is approximately 3-10 minutes. Breathing painfully during the session should be even and free.

Chinese heritage

Acupressure of the neck is very effective in various diseases. It is performed for headaches, migraines, insomnia, and for pain in the back of the head and neck. For this, the so-called spinal points are used, located along the vertebral and paravertebral lines (the exit points of the nerve roots and autonomic fibers), as well as the Tien Tu points on the front surface of the neck and Feng Fu, Tien Zhu and Ya Men on the back.

Acupressure is performed with fingertips. The impact can be both exciting and soothing, depending on the task. The method of influencing the points is different.

The sedative method consists in exposing the point with the pad of the index finger rotational movements first "screwing" the finger to the desired point clockwise, and then "twisting". Wherein pain first increase, and then completely disappear.
With the tonic method, the finger is first “screwed” into the point, and then sharply torn off from it, repeating this action several times.

The impact on the desired points is carried out in a certain sequence and with a given force, depending on the disease for which the massage is performed.

Self massage

Neck massage can be performed independently. You can massage your neck while sitting on your favorite work chair.

Perform all techniques possible in this area with two or one hand. If stroking is done with two hands, then both palms should move in the direction from the back of the head down. You can carry out this technique with one hand, then the other should hold it by the elbow. Thus, first one is massaged, then the other half of the neck.

Then, gently with fingertips, rubbing and kneading from top to bottom and deep kneading with the phalanges of the fingers are performed. Finish the massage with two-handed stroking.

You can perform self-massage with special massage devices. This treatment method is indispensable when it is not possible to use the services of a specialist.

Possible Complications

After the massage, the neck may hurt. This is often due to a lack of physical fitness. After all, one massage session is comparable in strength to a good load during fitness. And, everyone knows how muscles hurt after the first cycle of training. As a rule, after two sessions, these pains disappear and only pleasant sensations of slight fatigue in the muscles remain. If the pain does not go away, you should tell your doctor about it.

If the head hurts after a neck massage, then it is possible that the position of the patient during the session was incorrect. The cause of the headache may be the careless movement of the massage therapist or the use of techniques that are contraindicated in this case.

It is important to remember that massage is contraindicated in blood pathology, inflammatory processes and severe cardiovascular diseases.

Neck massage relaxes well and relieves tension from tired muscles after a hard day, especially in a state of constant stress. Hypodynamia and sedentary work leads to a disease of the spine, including in the neck. Since the neck remains inactive during the day, it is not surprising that the amplitude of head movement changes, periodically shooting pains are felt, a crunch in the joints of the vertebrae of the neck and the entire spine.

Neck massage

Massage of the neck and shoulders is necessary for office workers, drivers, representatives of some working specialties, people with osteochondrosis of the cervical spine, since this disease not only causes pain and discomfort, but also disguises itself as symptoms of other diseases. It is actually necessary to treat the cervical vertebrae, and patients complain about the presence of:

sore throat and head and migraine;
pain in the heart and chest;
dizziness and stiffness of movements in the neck;
numbness of the fingers;
nausea and tinnitus.

Symptoms appear in the mornings and evenings, especially after prolonged work at the computer. As a result, fatigue and irritation accumulate with a further deterioration in general well-being against the background of insomnia and constant headache.

How can a neck massage help?

Neck massage activates blood circulation to the brain, improving and speeding up metabolic processes, relaxes the neck muscles from all four sides and relieves insomnia. After a massage of the neck, shoulders and back, irritability does not become a bad habit, and fatigue does not become a familiar state. Active blood delivers oxygen and nutrients to the brain, and heated lymph is sent to the lymph nodes for cleansing.

benefits of neck massage

Neck massage from behind and from both sides is necessary as a preventive measure for healthy people to prevent diseases of the spine. Well, for sick people with chondrosis, headache, it becomes the main procedure. Cosmetic massage of the front neck and décolleté area in the salon or at home is necessary for wrinkles, to improve the condition of the skin and its appearance.

Important: The neck massage technique is designed to relax muscles and increase blood circulation, but not to reposition cracked vertebrae. This is the prerogative of the manual therapist. Forcibly applying force, an inexperienced massage therapist can make the patient disabled.

As for the systematic massage of the neck, shoulders and back, it should be carried out daily or every other day before the end of the course of treatment for chondrosis or osteochondrosis, and not remember the procedure only if there is a headache or pain in the neck.

Before applying a therapeutic chondrosis or relaxing neck massage, you need to get acquainted with contraindications.

Contraindications for neck massage

acute inflammatory processes in the body;
hypertensive crisis;
vascular diseases: thrombophlebitis, atherosclerosis, aneurysms;
bleeding, open wounds;
problematic skin on the neck and face: moles, warts, boils, acne, purulent abscesses;
burns and ulcers in the massage area.

Classical massage technique for osteochondrosis

If you perform a therapeutic or relaxing massage not in a salon, but at home, then take a comfortable position: it is better to sit on a chair with a straight back, bend your knees, feet should be shoulder-width apart. You should start with a neck massage from behind:

we start warming up with stroking and rubbing massage movements for 3 minutes. We direct our hands from the point of the medulla oblongata down to the shoulder blades;
we perform further the main elements of massage on the neck.

The technique provides for a small number of basic massage movements, they are easily mastered at home. Let us consider in more detail the necessary movements for pain in the neck, shoulders and back:

Classic strokes

Massage begins with strokes and includes them between other techniques. They are performed with two or one hand, directing them from top to bottom.

Push-up movements

The technique involves performing squeezes using the edge of the palm and the tubercle of the thumb (imitation of squeezing a wet toe).

Rubbing with fingertips

With a headache or in the neck, rubbing movements are performed in the areas of the back of the head, then from ear to ear with spiral or circular manipulations from the point of the medulla oblongata under the back of the head down on both sides of the vertebrae of the neck.

We add variety to massage movements and perform them with fingers in circles, dotted, dotted. It is more convenient to massage first one side from the vertebrae to the periphery, then the other.

Kneading movements

The technique involves pinching, grabbing the muscle with the thumb and the rest, performing extrusion (cherry pits). In this case, the skin is shifted towards 4 fingers. Easier to knead in sequence right hand muscles on the neck on the left, then with the left hand on the right. Useful for kneading the phalanges of the fingers.

We finish with stroking from top to bottom, as far as you can reach with your hands the upper part of the shoulder blades from the back.

Classic front neck massage

Front neck massage

Stroking. When massaging the front of the neck at home, we start stroking from the chin. When stroking, rubbing and kneading the muscles, pressure on the carotid artery and veins should be avoided, the actions should be gentle. We perform smooth movements with the palm of the hand from the chin to the chest.

Rubbing. We perform with fingertips or two joints of 4 fingers of the front or outer side along the neck, including the sides, and the décolleté area. We move the fingers in a straight line, spirally and circularly, lightly leaning on the thumb.

Kneading. We carry out carefully along the lateral part from the ear to the jugular cavity. The sternocleidomastoid muscle is kneaded separately. The head should be tilted to the opposite side to relax the neck. The chin is directed towards the massaged muscle. We knead the muscles with forceps with extrusion.

Method of cosmetic massage of the neck

Perform at home for wrinkles, headaches and neck pain. Blood circulation will also improve, nutrition and cell renewal will occur. You can get rid of excess body fat, stress, get attractive and healthy look. But do not forget about the above contraindications for massage.

The attribute of the massage is a lit scented candle, calm music. We clean and moisturize the skin of the neck and décolleté with massage oil with essential oils for less stretching.

We warm in our hands a little lavender oil (5-8 drops) based on vegetable oil (10 ml), pink or apricot. Then we begin to rub the oil into the neck with the palms of our hands, starting from the collarbones forward and up. At the same time, we tilt the head to both sides, stretching the muscles of the neck. This eliminates fatty deposits.
We put the brushes with the back side and run our fingers along the skin under the chin with quick movements from the neck out.
By using a specific massage brush twice a week, a positive cosmetic result can be achieved: the neck and chin are lubricated with massage oil or cream. Then, in a circular motion, we direct the brush along the neckline from the chest to the ear, from the shoulders to the earlobes, from the collarbone over the shoulder towards the back and back. 5 minutes is enough to get persistent hyperemia.
You can use hand-held massagers made from natural minerals or wood, such as smooth or studded jade rollers.
Effective massage of the neck with a tape track, consisting of paired rollers. The long handle allows you to massage the side and back of the neck, from the hair towards the back while tilting the head forward or to the side.

Self-massage of the neck - video

Neck massage is a must for those who have a sedentary job. And with age, with any lifestyle, in order to be in shape and avoid headaches, you need to do preventive complex massage of the neck, shoulders and head from time to time. In order to pamper yourself with a massage, it is not necessary to turn to professionals, you can do it at home on your own or teach loved one in the simplest and most efficient way. If, starting from about 26 years old, you regularly massage your neck and shoulders, then your skin will become more elastic, pleasant to the touch and will not succumb to aging for a long time. But when you constantly feel pain in the neck or dull headache, then you can’t do without a therapeutic massage

How to do a therapeutic neck and shoulder massage for osteochondrosis?

If you have signs of osteochondrosis, you definitely need to save your spine. You can regularly massage your neck yourself, but it will be more effective if someone helps you and gives you a comprehensive massage of the neck and shoulders. If you apply the right approach, then your health will improve, and you will always be in good shape. It is advisable to do therapeutic massage before going to bed, because after relaxation, the body will be able to completely relax. And now we will tell you how to do a therapeutic neck massage.

Neck massage technique for osteochondrosis:

Massage can be done in a sitting or standing position. The main thing is to straighten the body: if you are sitting, then your legs should be bent at a right angle, and if you are standing, then shoulder width and body weight should be evenly distributed on both legs. At first, the massage should last about 15 minutes, but gradually it needs to be done longer. Take about 2-5 minutes for one exercise. Lubricate the skin before massaging olive oil or cream.
First, massage the back of the neck. We put the fingers of both hands on the line where the hair ends, at the level of the spine and stroke with smooth movements from top to bottom. We start stroking, barely touching the skin, and gradually increase the pressure.
Now we straighten the palm and stroke the neck with its side part in the same way as before, but turning the hand over (first touch with the little finger, and then with the thumb).
Next, we put our fingers on the back of the head and massage the neck in a circular motion: first from ear to ear, and then from top to back (in no case do we rub the skin, but gently massage).
Next, we make circular movements with our fingers along the entire front of the neck, without affecting the veins and carotid arteries.
And again we feel the skin, while moving the head away from the massaging site.
We finish the procedure with a light stroke, just as we started.

After a neck massage, it is desirable to fix the procedure by switching to massaging the shoulders, but this can only be done with someone's help. Shoulder massage for osteochondrosis at home is done by the same methods as neck massage: stroking, rubbing in circular motions, probing, kneading. You can also use elements acupressure. We find pain points and rub them, adding strength.

Relaxing neck and head massage

Prolonged time in one position leads to headaches and discomfort in the neck and shoulders. Sometimes it is simply impossible to wait until the end of the working day. In this case, a relaxing massage will help. It can be done without any problems in the fresh air during the lunch break and at the workplace. Of course, you can treat yourself to such a massage at home. After a relaxing massage, blood flow will increase, the delicate skin of the neck and head will become more elastic and this is an effective way to relieve stress or depression.

Relaxing neck and head massage technique:

We clasp the neck with both hands and put the fingertips at the level of the spine, slightly below the back of the head. Gently press on the neck muscles with the fingertips.
Next, slide your fingers up and down from the back to the back of the head. Then we easily tilt our head back, without ceasing to make movements with our hands.
We stop at the beginning of the neck at the back and make circular movements with the elbows.
Now let's move on to the head massage. We begin to massage the whiskey in a circular motion with the fingertips, moving on to the hair zone (imagine that I am washing my head with shampoo), while lightly pulling ourselves by the hair.
When we reach the forehead, we begin to slightly stretch the skin with both hands.
Then we find the hollows behind the ear, press them and release them (several times).
Gently tilt your head to one shoulder, then to the other.
We wrap our hands around the neck, immediately under the head, and slightly pull it.
We hug our head with our hands, squeeze it slightly and release it. Thus ending the massage.

Diseases of the musculoskeletal system and headache, fatigue and stress, sleep disturbance and irritability - neck massage will help in all these and many other situations. The classic, traditional massage of the neck or the cervical-collar zone is one of the most effective therapeutic, preventive and relaxing procedures that you can use at home, because absolutely everyone can master the technique!

How to do a neck massage?

We start with the fact that we seat the massaged more comfortably - on a stool in front of the table, and your "client" should put his head on a pillow. After that, his (her) task is to relax as much as possible, yours is to carefully and in the correct sequence perform all massage techniques.

We will do preventive, relaxing or therapeutic neck massage on a massage basis, which is most often vegetable oil. You can take an olive, or you can take a special massage. It is not forbidden to add a few drops to the massage base essential oil for flavor (and enhancing the therapeutic effect).

How to do a neck massage? We start with the first massage - stroking. We run our palms along the back of the neck from top to bottom, as well as laterally along the surface of the trapezius muscles. At the same time, we warm up the shoulder area, vigorously stroking the shoulder joint area towards the distal parts of the shoulder.

We continue to master neck massage at home. Gradually increase the intensity of exposure, connect the edge of the palm(both internal and external). We clench our fingers into a fist and with the proximal phalanges we make a rubbing (or even “squeezing”) movement along the posterolateral surface of the neck.

After stroking and rubbing, it's time to move on to the third massage technique - kneading.. We start kneading with the trapezius muscles, gently knead the muscles on both sides of the spinal column. Please note that in the process of massage we never work directly on the spine (on the spinous processes), but we limit ourselves to the muscles located lateral to the spinal column.

The fourth massage technique is effleurage, however, on the cervical-collar zone it is performed in a slightly modified form. In order to correctly perform all the techniques described above for the neck massage procedure, video tutorials will be extremely appropriate.

The effectiveness of the procedure is largely determined by the qualifications of the massage therapist, but how can one not remember one more truth - "the road will be mastered by the walking one." Of course, at first, your efforts will not be as effective as you would like, however, gradually you will understand how to properly massage the neck, you will begin to act bolder and more energetically, and this, in turn, will increase the effectiveness of your actions.

Neck massage. Indications

When is this procedure really effective? Indications for neck massage are frequent headaches, a persistent deterioration in well-being and a decrease in vitality, a decrease in immunity and frequent colds. The procedure is also recommended in the initial stages of arterial hypertension.

Of course, let's not forget this effective procedure and in diseases of the musculoskeletal system - neck massage is indicated for osteochondrosis of the cervical and thoracic spine. The presence of neurological pathology (neuritis, plexitis, neuralgia) is also an indication for a course of procedures.

Neck massage is suitable for those who suffer from sleep disorders and neurotic symptoms, with mental overstrain and chronic stress. Of course, one should not forget about such an effective technique and representatives of mental labor, because their work, as a rule, is associated with a forced sitting position for long periods of time. For the same reason, regular courses of massage of the cervical-collar zone can also be recommended to drivers.

Contraindications

Neck massage should not be done if there is a suspicion of an oncological pathology of any localization, with diseases accompanied by an increase in body temperature, with chronic dermatoses.

High numbers are a contraindication for any massage. blood pressure, diseases accompanied by a violation of the blood coagulation system (both a decrease and an increase), diseases of the internal organs in the stage of decompensation.