How do you massage a stiff neck by yourself?

Answer 1

There is no one answer to this question, because neck pain can have many different causes, and massage will only help with some, not all, of them. Even mild neck pain can be a sign of a medical condition, so it would be wise to see a well trained physical therapist, massage therapist, or chiropractor.

If the pain lasts more than a few days, is of unknown origin, or inhibits your activities of daily living, than it would be a good idea to have it checked by a doctor.

With that said, a common massage self-care exercise involves placing two tennis balls into an old sock and tying it shut, then laying on the floor with these under the neck, each ball on either side of the spine. Move slowly as you find the tender areas and press into them gently. A good rule of thumb is that if it feels good, it is good for you. If it feels bad, then you are pushing to hard or too fast. If you listen to your body it will tell you just how to do it. It works on the same principle as your pet cat or dog pushing back into you as you pet them, they don't need instructions, they just do what feels natural. Good luck with the neck pain.

Answer 2

If you are going to try to help yourself with a massage for a stiff neck, it is probably wise to first apply an ice pack to the area of greatest pain for 20 minutes. Or you might want to first try using a moist heat application made of a large bath towel that that been soaked in very hot water and wrung out until it is a dry as you can make it; apply to to the area of greatest pain for 20 minutes. Either could be helpful.

You could also try to alternate between using cold and heat applications to the neck using a five minute application for cold and then a five minute application of heat for another five minutes; cycle back and forth between cold and hot several times for maximum benefit.

Either of these hot or cold application might be so effective in reducing pain and tightness of the neck muscles that the neck might not need much massage after that.

If the neck pain and stiffness continues then use either of these two basic methods:

• Apply a small amount of hand lotion or baby oil to the area where the neck is stiff and achy
• Use the pad of the thumb of your dominant hand, the knuckles of your fist, the first joint of your thumb when you bend it, or the blunt and rounded edge of a jar lid to apply the massage to your neck
• Gently apply a deep stroking massage that begins at the base of the skull and goes down as far as your hands can travel to the heavy shoulder muscles; stroke only downward, do not stroke upward; do not use so much force that pain is felt
• Keep your head looking straight ahead for some part of massage, and then rotate your head first to the right and then to the left for the other part of the massage to change the degree of tension in the underlying muscles for better coverage and better results
• Keep your head lilted toward the side of the neck you are massaging for some part of massage, and then tilt your head away from the side of the neck you are massaging for the other part of the massage to change the degree of tension in the underlying muscles for better coverage and better result