Difference between revisions of "Reduce Neck Tension"
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#*Repeat three to four times per day. | #*Repeat three to four times per day. | ||
===Using Massage and Heat=== | ===Using Massage and Heat=== | ||
| − | #Massage the trigger points on your neck. Massage can help you to work out and release any tension in your neck muscles, especially if you tend to feel tension in the same spot on your neck. These trigger points are tight knots of muscle fiber that are stressed or strained.<ref name="rf5656" /> | + | #Massage the trigger points on your neck. Massage can help you to work out and release any tension in your neck muscles, especially if you tend to feel tension in the same spot on your neck. These trigger points are tight knots of muscle fiber that are stressed or strained.<ref name="rf5656">http://health.clevelandclinic.org/2014/05/knot-in-your-neck-4-ways-to-relieve-trigger-point-pain/</ref> |
#*To give yourself a neck massage, start by using your thumb and forefinger to gently press on the muscles that line your neck and shoulder area, also known as the trapezius muscle, which stretches from the base of your skull down to the middle of your back and over your shoulder. You may feel multiple trigger points on your trapezius muscle. These trigger points will feel rope like and when you apply light pressure, you may feel discomfort spread throughout the muscle area. | #*To give yourself a neck massage, start by using your thumb and forefinger to gently press on the muscles that line your neck and shoulder area, also known as the trapezius muscle, which stretches from the base of your skull down to the middle of your back and over your shoulder. You may feel multiple trigger points on your trapezius muscle. These trigger points will feel rope like and when you apply light pressure, you may feel discomfort spread throughout the muscle area. | ||
#*Use your thumb and forefinger or your knuckles to gently rub and knead out your strained neck muscles. If there is a coworker, friend, or partner nearby, you may ask them to help you rub and knead out the trigger points on your trapezius muscles. | #*Use your thumb and forefinger or your knuckles to gently rub and knead out your strained neck muscles. If there is a coworker, friend, or partner nearby, you may ask them to help you rub and knead out the trigger points on your trapezius muscles. | ||
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#Apply a heat pack to your neck muscles. Heat can help to reduce pain and muscle spasms on your neck. Wrap the heat pack in a towel and hold it to your neck for 20 minutes at a time.<ref name="rf16740" /> | #Apply a heat pack to your neck muscles. Heat can help to reduce pain and muscle spasms on your neck. Wrap the heat pack in a towel and hold it to your neck for 20 minutes at a time.<ref name="rf16740" /> | ||
#*You can also apply a cold pack wrapped in a towel on your neck as cold temperatures can also offer pain relief. | #*You can also apply a cold pack wrapped in a towel on your neck as cold temperatures can also offer pain relief. | ||
| − | #Take a hot bath. A long, relaxing soak in hot water can help to sooth any tense muscles in your neck and shoulders. Try to lay down on your back in the bath so your neck and shoulders can soak and relax in the hot water.<ref name="rf2849" /> | + | #Take a hot bath. A long, relaxing soak in hot water can help to sooth any tense muscles in your neck and shoulders. Try to lay down on your back in the bath so your neck and shoulders can soak and relax in the hot water.<ref name="rf2849">http://www.calmclinic.com/anxiety/symptoms/neck-pain</ref> |
#*You can also take a hot shower but make sure you stand in the hot water long enough for your neck muscles to warm up and relax. Try sitting on a small stool while letting the shower run down the back of your neck. | #*You can also take a hot shower but make sure you stand in the hot water long enough for your neck muscles to warm up and relax. Try sitting on a small stool while letting the shower run down the back of your neck. | ||
#*You can perform your gentle neck stretches while sitting or standing in the shower. This allows you to stretch more while letting the hot shower warm up your muscles. | #*You can perform your gentle neck stretches while sitting or standing in the shower. This allows you to stretch more while letting the hot shower warm up your muscles. | ||
