What are the methods for neck and shoulder massage?
Jan 25, 2025
Source: Cainiu Health
Dr. Zhang Xiuhong
Introduction
Under normal circumstances, neck and shoulder massage techniques include kneading, pressing, manipulation, rolling, and pinching. For individuals who remain seated for prolonged periods, it is advisable to regularly perform neck stretches in forward, backward, left, and right directions to relieve neck muscle tension. At the same time, prolonged periods of looking down at a mobile phone should be avoided. This can be achieved by holding the phone higher, at eye level, to reduce strain on the neck.
Generally, common neck and shoulder massage techniques include kneading, pressing, manipulation, rolling, and pinching. A detailed explanation is as follows:
1. Kneading Technique
The kneading technique involves gentle circular movements using the fingers, palms, or forearm on the neck and shoulder areas. During the specific operation, kneading and pushing can be performed along the direction of the neck muscles with appropriate pressure. This method helps to promote qi circulation and blood flow, improve local circulation, and effectively relieve neck stiffness and pain.
2. Pressing Technique
The pressing technique involves applying slow, vertical pressure with the fingers, palms, or forearm on the surface of the cervical vertebrae, maintaining pressure for a certain period to produce a stimulating effect. This technique helps to unblock meridians and promote blood circulation around the cervical spine, effectively relieving neck tension and pain.
3. Manipulation Technique
The manipulation technique involves pushing and kneading along the muscle fibers of the neck and shoulders using the palms and fingers. During neck manipulation, gentle upward pushing can be performed from the lower part along both sides of the cervical spine, gradually extending to the shoulders and back; for shoulder manipulation, the fleshy parts of the thumb, index finger, and middle finger can be used to manipulate from top to bottom and from inside to outside. This method helps to relax muscles and soft tissues around the cervical spine and shoulders, alleviating tension and pain.
4. Rolling Technique
The rolling technique involves massaging by rolling the hand in a conical shape. During the massage, an appropriate pressure should be selected, alternating between light and heavy rolling movements. This technique helps to relieve neck muscle spasms, promote local blood circulation, and is especially suitable for individuals suffering from cervical fatigue and stiffness.
5. Pinching Technique
The pinching technique involves kneading and squeezing the muscles and soft tissues in the neck and shoulder areas using fingers and palms. During the operation, kneading can be performed along the muscle fibers to create moderate stimulation and a sense of comfort. This technique helps to relax tense muscles, promote blood circulation, and effectively relieve pain and stiffness in the cervical and shoulder regions.
In daily life, one should try to avoid looking down at mobile phones for extended periods. Holding the phone higher, at eye level, can help reduce neck strain.
