A shoulder and neck massage can help you relax, reduce muscle
tension, and reduce
stress. You will need a friend to exchange
Use these steps to give your friend a shoulder and neck
Have your friend sit straight but comfortably
in a chair. Place your hands on your friend's shoulders.
two muscles on either side of the neck next to the shoulders. Start with very
little pressure, then squeeze harder.
Work on the back of the neck.
Have your friend lean his or her head
Support your friend's forehead firmly with one of your
hands. This lets your friend's neck muscles relax.
With the thumb
and first finger of your other hand, make tiny circles at the base of the
Gently squeeze the entire back of the neck. Bring your
friend's head up to its normal position.
Use a "thumb crawling" technique.
Press both thumbs down, one on the outside of
Move them in, pressing firmly at intervals of
1.5 cm (0.6 in.) until both
thumbs reach the spine at the same time.
"Crawl" your thumbs out
again to the shoulder joints.
Repeat this movement 4 or 5 times.
With one hand on each shoulder, knead the upper
back and shoulders. Work your hands away from each other, ending at the upper
arms. Then reverse the process by massaging back to either side of the
ByHealthwise Staff Primary Medical ReviewerKathleen Romito, MD - Family Medicine Donald Sproule, MDCM, CCFP - Family Medicine Specialist Medical ReviewerLisa S. Weinstock, MD - Psychiatry Adam Husney, MD - Family Medicine