The correct method of shoulder and neck massage

Shoulder and neck massage can relieve muscle tension through finger pressure, kneading, massage, tapping, hot compress combined with massage, and other methods. When massaging, attention should be paid to moderate intensity, avoiding cervical spine spinous processes, coordinating with breathing rhythm, avoiding immediate operation after meals, and prohibiting massage on damaged skin.

1. Finger pressure method

Use the thumb to press vertically on acupoints such as Fengchi and Jianjing, and hold each acupoint for 3-5 seconds before relaxing. This method can clear the meridians and qi, especially suitable for neck and shoulder soreness caused by long-term bowing. Nails should be trimmed and rounded during operation to avoid scratching the skin. Pregnant women and patients with hypertension should use acupressure at the back of the neck with caution.

2. Rubbing Method

Use the thumb and the other four fingers to pinch the muscular areas of the trapezius and levator scapula muscles, and perform circular kneading combined with lifting movements. The technique should be gentle and coherent, and can be combined with media such as peppermint oil to enhance the effect. Suitable for muscle stiffness and strain injuries, but contraindicated during acute sprain and redness periods. Osteoporosis patients need to reduce strength.

3. Massage method [SEP]: Push and massage along the bladder meridian from the neck to the shoulder in one direction, and massage the Tianzong acupoint area with the palm root. The massage speed should be slow, and the force should penetrate deep into the muscles. Can improve local circulation and eliminate lactate accumulation. Hot compress for 10 minutes before massage can enhance the effect, and patients with cervical spondylosis of vertebral artery type should avoid rapid rotation techniques.

4. Tapping Method

Hollow palms alternately tap the muscles at the shoulder neck junction, or use fingertips to lightly flick the inner edge of the scapula. Vibration can relax deep muscle groups, but it is necessary to avoid the protruding areas of bones. When the nerve root is compressed and causes numbness in the upper limbs, it is prohibited. For osteoporosis patients, it is recommended to gently stroke with the palm of the hand.

5. Hot compress combined with

Apply a hot towel at around 40 ℃ for 10 minutes before massage to dilate blood vessels. After massage, apply blood activating and stasis removing medicinal oil and then heat compress for 5 minutes. The alternating hot and cold compress method is suitable for recovery after the acute phase, but for those with abnormal skin sensation, temperature testing is required. It can be combined with Ai Yan Bao to enhance the warming effect, and the hot compress time for hypertensive patients should not be too long.

Can do neck soothing exercises such as rice exercises in daily life, and move the shoulder joints every hour of work. Choose a pillow with a suitable height and avoid carrying a single-sided backpack. Pay attention to keeping scarves warm in windy and cold weather, and supplement your diet with magnesium rich foods such as pumpkin seeds. If abnormal symptoms such as dizziness and numbness occur, massage should be stopped immediately and medical attention should be sought. Long term pain should rule out the possibility of cervical spondylosis. Drink warm honey water after massage to help metabolize lactic acid, and avoid taking a shower for 24 hours.