Self-massage with cervical osteochondrosis
Cervical osteochondrosis is diagnosed quite often. It causes pain in the neck, numbness of the hands, headache, dizziness and even loss of consciousness. Every time there is a pain syndrome there may not be an opportunity to consult a specialist, therefore it is necessary to conduct therapeutic and preventive measures, among which there is self-massage with cervical osteochondrosis.
Usually the treatment is carried out in a complex way, using all available methods, as it is completely restored cartilaginous tissue and to guarantee the development of the process again until the medicine is ready. Osteochondrosis of the cervical spine can be treated with massages and gymnastics. However, exercise therapy is less effective, since manually it is possible to arrange a better training for muscles. With LFK, the body's capabilities severely limit the list of available exercises.
Massage is used in the treatment of various types of osteochondrosis. The specialist can quickly and accurately relieve the pain. But it is more convenient to massage in a familiar setting - at home. Self-massage is attractive in that it can be done at any time, as well as the patient will independently monitor the degree of pressure, so as not to cause pain.
Positive effect of the procedure
When prescribing treatment for osteochondrosis, doctors assume two stages of it. At the first they stop pain, eliminate the symptoms of the disease. And the second is more prolonged, since they perform the treatment of cartilaginous tissue, try to stop its further destruction or restore it if possible. Medication and massage complement each other.
When jamming the nerve endings or blood vessels there is a sharp spasm of the muscles, which the body tries to prevent the distant movement of the vertebrae from clenching the nerve endings. As a result of this process, lactic acid begins to accumulate in the fibers. With its large accumulation, the compounds are modified and protein-fibrous deposits are formed. With a massage, they will feel like nodules or seals. As a result of the course of massage, these deposits should be split and removed from the muscles.
Self-massage of the neck with osteochondrosis has the following effect on the problem area:
- elimination or alleviation of the pain syndrome due to the elimination of gyrations and the release of roots of nerve endings;
- removal of muscle spasm from the back and neck, as well as the withdrawal of excess lactic acid. This is achieved by kneading and warming up the muscles, giving them elasticity with their hands;
- bringing the muscles into tonus per set constantly loads them, regular irritation ends;
- stimulation of blood circulation and as a result the normalization of metabolic processes: the intake of trace elements and vitamins to damaged tissues.
If you carry out a massage yourself, there is a risk of harm to the body. All of its useful effects can be turned to harm if a person is not familiar with the technique of doing it or presses too hard on certain zones. Ideally, you need to entrust a specialist with a massage, which knows how to do well for the neck, not bad.
Contraindications to the use of
Like any medical practice, massage is not always used. There is a small list of diseases in which it is impossible to perform the procedure, since it can provoke a worsening of the patient's condition. Contraindications to massage for the cervical department are no different from contraindications to any other type of massage. Do not perform the procedure if the patient:
- has any type of tumor;
- in the active stage of tuberculosis;
- problems with the circulatory system: circulatory failure at the third stage, thrombosis and other blood diseases;
- there are aneurysms;
- there are venereal diseases in the acute stage;
- in the massage zone there are skin diseases, injuries, protruding moles, cracks, fungi, warts.
Self-massage with cervical osteochondrosis is not the only way to treat it. It can not be used instead of any other doctor's instructions. It is advisable, before starting self-massage, to undergo training under the supervision of an experienced instructor. In order to achieve a positive effect, the procedure is followed by courses, repeating at regular intervals to gradually improve the condition and fix the results of recovery.
effective techniques of self-massage with cervical osteochondrosisRecently, more and more we hear about such diseases as cervical osteochondrosis.
Its main symptoms - pain in the head and neck, dizziness, fainting, numbness of the upper extremities - very unpleasant and can deliver a lot of problems.
They arise due to degenerative changes in the intervertebral discs, which entail a loss of muscle tissue, blood vessels and nerves cervical area.
cause of cervical degenerative disc disease may be overweight, and heavy exercise, and spinal cord injuries. However, most often the disease occurs as a result of a sedentary lifestyle. If
here to add a regular presence in the asymmetric position, the probability of the development of osteoarthritis increases several times.
Cervical osteochondrosis is a complex disease that requires a long and systematic treatment. In addition, it should be comprehensive, as it will have to eliminate several causes at once.
However, among all the methods of treatment and prevention the most effective and affordable is self-massage. It improves blood circulation in the neck, eliminates symptoms well and slows the progression of the disease.
self-massage The treatment of osteochondrosis is divided into several stages.
First get rid of the pain syndrome, dizziness and other symptoms. Then they stimulate the regenerative processes, which must stop the destruction of the cartilaginous tissue.
At each of these stages, complex treatment is used - taking medications and manual procedures are always used together.
Self-massage is a therapy that can really relieve the cervical osteochondrosis.
It is known that it has not only pronounced, but also lasting effect: after several procedures the symptoms of the disease disappear for 2-3 months.
In addition, regular massage slows the progression of the disease and improves the condition of the cervical spine.
Therapeutic effect of
Manual therapy produces such an effect:
- dilates small arteries;
- improves vascular function;
- increases the volume and tone of muscles;
- restored the function of the joints;
- increases the performance of muscle tissue;
- improves blood circulation;
- accelerates the regeneration process and improves the conductivity of nerve fibers.
As a rule, self-massage is performed every day, following a special wellness course, which takes about two weeks.
Then a short break is made. In total, 3-4 massage courses are recommended for a year.Self-massage is allowed only in case of full possession of his technique. Otherwise, there is a big risk of causing irreparable harm as a result of pressure on the "dangerous" areas.
These include lymph nodes, carotid arteries protruding the vertebrae of the neck. If the necessary knowledge is not, it is better to practice with an experienced specialist.
Methods of Exposure
When conducting manual therapy, several methods of exposure are used:
- Stroking .The main purpose of this method is to warm up and prepare the muscles for other types of exposure. Movements are made with an open palm without strong pressure.
- Squeezing is a more intense way of massage. At the time of his use of phalanges of the thumb or the edge of the palm.
- Rubbing .The essence of the method is to massage the fingertips of certain areas. Sometimes tiny tingle is made to stimulate blood circulation.
- Mashing is the most powerful type of massage. Produced slowly by a relatively strong pressure on the skin and muscles.
You can perform self-massage with one or both hands on your feet or sitting in a chair.Before this, you need to do an easy warm-up, during which to warm up the muscles of the shoulders, back and neck.
The head during procedures should look straight.
Each exercise should be carried out along special sites. For the back side of the cervical department, massage is usually done from the occiput to the zone of the scapula. The front of the neck is massaged from the chin down to the clavicles.
In addition, it is important to know how to properly measure the load. Here it is necessary to adhere to a simple rule: the stronger the pressure, the fewer times you can do the exercise .The most powerful effect is not recommended to be repeated more than three times.
In the treatment of osteochondrosis, massage is prescribed for both the anterior and posterior parts of the neck. It is advisable to start the procedures on the back of the cervical region.
Self-massage of the back of the neck with osteochondrosis:
- Squeezing .Press the edge of the palm to the neck and move from the bottom up. When you reach the hair, go down to the shoulder area.
- Rubbing .Circular movements with your fingertips rub the neck from one ear to the other. Then repeat the same movements from the roots of the hair to the forearms. The main thing, in any case, do not massage the vertebrae - only the muscles.
- Fusing .With your thumb and forefinger lightly nibble on the neck muscles. Act first from the bottom up, and then vice versa.
- Stroking of the .Attach both arms to the neck and stroke from the back of the head to the shoulders.
Massage of the front part:
- Stroking .The back of the palm is applied to the neck in the region of the lower jaw and move to the sternum. Stroking should be soft and pleasant.
- Rubbing .Rubbing the muscles of your chest with circular movements of your fingers. Be careful not to touch the lymph nodes.
- Mashing .Fold the thumb and index finger and a little pinching the skin move from the edge of the ear to the shoulder.
Despite the high efficiency of self-massage in the fight against osteochondrosis, it should be used in conjunction with other treatments( swimming, acupuncture and others).
In this case, the result will come much faster, and the disease will not bother for a long time.
The video describes in detail the self-massage technique for cervical osteochondrosis:
Contraindications and cautions
Unfortunately, self-massage of the neck can not always be used. Some injuries and illnesses react strongly to manual therapy, so they require special treatment.
Procedures are contraindicated in:
- heart and vascular disease;
- purulent diseases;
- trauma to the cervical spine;
- blood diseases;
- varicose veins;
- open tuberculosis;
- benign or malignant tumors;
- skin diseases;
- strong physical exertion.
Conclusion simpleSelf-massage of the neck is an effective, but not very simple procedure. However, once you learn how to do it, it will come in handy for life.
It is enough to massage one of your evening or morning procedures - and after 5-6 sessions you can feel a great relief.
In addition to manual therapy and drug treatment, it is necessary to perform gymnastics and exercises, adhere to a diet and lead a healthy lifestyle.
It is recommended to eat foods rich in calcium and amino acids, limit physical activity and constantly do neck muscles. Only comprehensive treatment and regular prevention can overcome the disease.
How to massage or self-massage with cervical osteochondrosis?
To strengthen muscle tone and eliminate pain syndrome it is useful to do massage with cervical osteochondrosis. Mass the cervical spine and collar area( up to the 4th thoracic vertebra).
With a pronounced root syndrome, only one side is most often painful. Therefore, massage on painful muscles should be carried out sparing( especially the first procedures), paying more attention to the healthy side.
Technique for performing massage
Neck and collar area massage
Massage in the osteochondrosis of the cervical region is performed in the patient's lying position on the abdomen( putting a brush under his forehead and pulling his chin to his chest), or sitting at a table. The muscles of the patient should be completely relaxed.
Begin a massage with general embracing strokes of the collar area along the lymphatic pathway to the lymphatic axillary and supraclavicular nodes. Then apply flat palm strokes, comb-like stroking. From the 7th cervical vertebra to the right and left is ironing.
After stroking, squeezing is performed, which involves deeper layers of skin. The masseur puts his hand across his neck( while his thumb and index finger are together) and performs movements down to the trapezius muscle along the spine( along the paravertebral zones).Squeezing can be done with the edge of the palm to the shoulder joints. Squeezing of the collar region is carried out from the 4th thoracic vertebra to the shoulder joints from top to bottom.
RubbingTrimming techniques prepare the muscles for deeper effects. The purpose of rubbing: warm up and relax the muscles, improve blood flow. In the neck region, rubbing starts from the place of attachment of the muscles to the occiput( the base of the skull).Apply a circular and rectilinear rubbing with the pads of the fingers. Hands sliding on the skin, shifting it. Folds the fingers of the area from the spinous processes of the vertebrae on the sides.
I use the sawing technique on the collar area( the palms are set parallel to the rib) and the sawing movements perform the reception. On the forelegs - reception crossing( the thumb is diverted to the side, is performed by the inner edge of the hand).On paravertebral zones - circular grinding.
Mashing techniques operate at a deeper level( muscles, ligaments, fascia).The kneading is carried out in three stages: muscle grip, muscle fixation and kneading. On the neck perform longitudinal kneading in circular motions along the paravertebral zones.
On the collar area: longitudinal kneading, transverse to individual beams, annular. Reception can be used with weights by the other hand.
Perform penetration along the outer edge of the scapula closer to its upper part.
Finish neck and neck massage by stroking and vibration techniques. Methods of continuous vibration( shaking) and discontinuous( chopping, effleurage) are used.
Segmental massage techniques for cervical osteochondrosis
The technique of massage of cervical osteochondrosis includes receptions of segmental massage. For paravertebral zones, starting from the 2nd thoracic to the 3rd cervical vertebra:
- Plane stroking on both sides simultaneously from 8 times.
- Drilling on the disturbance side. With the nut syndrome, the technique is applied on the opposite side.
- Reception of processing of spinous processes with pads of the index and middle fingers. Work from the lower to the higher-lying departments. Repeat several times( up to 10).On each spinous process to fix for 5-6 seconds.
- Perform several longitudinal strokes.
Session time from 10 to 15 minutes.
Acupressure for cervical osteochondrosis
Acupressure is constructed according to the following scheme:
- First act on the fanfoot point( under the occiput) for 1 min( spend screwing in a clockwise direction, hold for a few seconds, and counteract the weakening of the effect).
- The point of feng chi. It is located at the width of two fingers from the mastoid processes of the skull.
- The point i-men( the distance of the width of three fingers from the point of feng-fu).Exposure within 1-1.5 minutes.
- Point da-chju( 7th cervical vertebra).The effect of sedation is 1-1.5 minutes.
After a massage of the neck and collar area, slight dizziness may occur. Therefore, it is recommended to lie down for a few minutes. It is not recommended immediately to drive.
Cervical osteochondrosis can be treated at home and in breaks at work, giving 10-15 minutes to self-massage.
Self-massage for neck osteochondrosis
There is not always time to visit the masseur. Therefore, you can perform self-massage with cervical osteochondrosis. Self-massage is performed while sitting. Perform the elements of segmental massage from the bottom up from the 4th thoracic to the occiput.
Produce the stroking of the palms. To do this, you need to put your hands on the back of your neck and wrap your movements to do stroking.Also you can read: Why the head is spinning with cervical osteochondrosis?
Then, the pads of the fingers produce circular rubbing, shifting the skin. Carefully massage painful seals in the area of the shoulder. Muds are produced in the form of crushing - extrusion. Between the spinous processes of the vertebrae, drilling is performed.
The shoulder straps, including the shoulder joint and trapezoid muscles, are massaged. Massage movements are carried out from the scalp down to the shoulder joint. The shoulder joint is massaged in a circular motion, making strokes, rubbing and kneading( you can carry out receptions through clothes).Pay attention to the shoulder and deltoid muscle.
Circular movements of fingers knead the places of attachment of muscles to the neck. Finish self-massage stroking and patting the collar area.
The effectiveness of self-massage will increase, if after the procedure, do a few exercises for the neck: slow turns of the neck and circular movements.
Massage and self-massage can not be performed in an acute period of the disease. You can use warming and anti-inflammatory ointments and gels. Before a massage, it is advisable to visit a doctor. In some diseases, massage is contraindicated. In order to better understand the technique of massage techniques, it is recommended to watch a video of massage with cervical osteochondrosis:
Unpleasant, sometimes painful sensations in the neck are familiar to many people. And there are a lot of reasons for this: sedentary work, long stay in the supine position due to health condition, heredity, etc.
Of course, in this case the recommendation is still topical: consult a doctor. But what can be done before the conversation with a specialist or after it, if the professional indicated how one of the components of massage therapy?
Self-massage with cervical osteochondrosis is a great way to ease your position during an attack, after a load or just a work day, and also a good treatment for ailment.
So, you have osteochondrosis and you decided to conduct self-massage. The first step is to choose the correct starting position. Possible options:Self-massage
- Position sitting, for example, at the desk. The back should be straight, for which it is recommended to lean against the back of the chair. Legs are bent at the knees, the best option is at right angles. To keep your hands taut, place your elbows on the surface of the table or other support;
- Standing position. The legs are located on the width of the shoulders. The load must be evenly distributed on both legs. Do not rely on either the right or the left leg.
Complex "Triad" for the muscles of the back of the neck
As the name implies, in this complex with osteochondrosis there are three main actions:
- Movement stroking;
We put our hands on the neck area, we start to perform stroking movements( starting from the top).The massage is carried out from the ear lobes to the clavicle, we carry it by the hands and along the vertebral column in this area of the back. Smooth, slow movements will help relax the muscles of the neck, as a result - will help to remove muscle spasms. Movements can be carried out with both hands simultaneously or alternately: either right or left hand.
If the hands get tired, the movements are carried out with one hand, which must be supported by the elbow with the second limb. The therapeutic effect of massage from such a change will not decrease.
Self-massage of the back with osteochondrosis opens with light, barely perceptible movements, after which it is necessary to gradually increase the pressure.
Next, proceed to rubbing movements( remember how rubbed into the skin gel or ointment).Hands in this exercise do not slip on the skin, but as if they rub it. Self-massage should be carried out over the entire neck area: from the occiput to the shoulder blades. It is recommended to work through all the sites, because you can not know for sure which one is injured to the greatest extent. Movements should be:
- are circular - they are performed by the pads of the fingers( both hands simultaneously);
- fir-shaped - is made in the direction of the front part of the neck, at the same time, the left and right parts of the posterior surface of the neck are worked. You are as if drawing a Christmas tree, where the spinal column is the trunk of a tree, and the movements are branches.
Warning: often painful points focus on the area of the shoulder. Do not be afraid to worsen the condition, these points can also be worked out with light circular motions.
MashingsPerforming a self-massage of the waist
We move from rubbing movements to kneading. This is stage number three in our complex, and you have already prepared your neck muscles well.
We compress areas of the legal and left shoulder-lines, you can massage at the same time with your right and left hand, or you can use each hand separately.
Such kneading is carried out most often by means of tweaks: the corresponding areas of the necks are simply grasped by the fingers, and then shift toward the four fingers. Perform kneading should be the right hand in the left cervical region, and vice versa.
Mucinations can be done not only with pads of fingers, but also with phalanges. Such movements have a greater impact, and therefore it is worth doing movements easily.
Important: in people who are in a sitting position for a long time, the greatest burden falls on the area of the shoulder-straps. For this reason, these areas are the hardest, the muscle spasms here are expressed to the greatest extent. This area should be devoted to the maximum time.
On the way to improving the condition with osteochondrosis, the main thing is systematic. It is necessary to repeat the movements every day. Agree, this is not so difficult: the exercises are easy, and your hands just do not have time to get tired.
Self-massage for cervical osteochondrosis may include movements that cause vibration. How to achieve this result?
It is necessary to perform light pats:
- simultaneously with two hands to cause vibration on the entire neck area;
- movements should be pointlike, but gentle;
- should be performed quickly enough, covering the entire neck area.
SqueezingSometimes it is possible to use applicators
Often, self-massage involves performing push-ups. They should be carried out on similar massage lines, as in the case of stroking, however, there is a distinctive feature: during strokes, the key load is on the finger pads, in the case of squeezes, the palm ridge with the big-toe bump is actively involved.
It is necessary to close the fingers tothe palm turned into a plate. After that, the palms of the hand perform pressing movements, starting from the back of the head and ending with the shoulder. Squeezing is performed with the help of a big knuckle.
As a result of these massage actions, the greatest pressure is exerted on the neck area, which means, muscles, intervertebral discs, tissues. That's why you do not overdo it, do it with metered pressure.
Strengthening the effect of
Before a self-massage session, it is recommended to perform acupressure. Places of such influence suggest choosing the points of attachment of the head to the neck.
After the complex "Triad" is advised also to massage the shoulder joints in a circular motion.
Self-massage for osteochondrosis should end with stroking movements.
Continue therapy with the help of therapeutic gymnastics: several exercises will help to consolidate the result.
Video instruction for self-massage
For the self-massage of the neck, the following devices can be used:
- needle( otherwise cramped) applicator - is a rectangular mat whose surface is covered with small needles;
- vibrating and hand massagers;
- electronic muscle stimulators;
- hot water bottle wrapped in a towel, sports balls of small diameter( up to 20 cm) - they are offered to be rolled on the floor with the help of the neck.
About the self-massage
Self-massage is called a treatment option for osteochondrosis. And this is not accidental: it not only blocks painful sensations, removes the pain syndrome, but also prevents the progression of the disease and its relapse.
Self-massage of the neck with osteochondrosis allows to achieve the following useful result:
- elimination of pain sensations, their relief;
- improvement of health in the mornings after a long stay in the supine position or after a working day when you were sitting at your desk for a long time;
- normalization of blood circulation in the neck, back;
- strengthening of the neck muscles;
- pressure reduction on intervertebral disks;
- prevention of spasms of the muscles of the back, neck.
Video about the self-massage of the neck
Do not forget about the contraindications for osteochondrosis:
- Self-massage is not used in the acute period of the illness, when the painful syndrome reaches its maximum;
- With care, self-massage should be used for people with cardiovascular diseases, because all this causes an increase in blood circulation;
- Do not use self-massage and people with diseases of internal organs and disorders in the work of systems( excretory, respiratory, etc.).
The second and third point are rather not contraindications, but warnings. Self-massage can be used, but only after consulting with a professional. Whether self-massage will become an option for alleviating the condition and a way to prevent the progression of osteochondrosis is up to you. Those who decide to choose the second option, it is necessary to have patience and a desire to preserve health. The disease is formed over the years, and therefore do not wait for an instant cure and momentary improvements. We wish you health!
Before starting to self-massage with osteochondrosis, you need to take care of a comfortable and comfortable chair. Of course, the ideal option is a special massage chair, but if this is not, then take the usual home, the main condition is that in it you should be able to relax.
The second thing you need to pay attention to is movements during the performance of the massage. They should not be sharp. If during the procedure there are painful sensations and discomfort, then you are doing something wrong.
Self-massage with cervical osteochondrosis is carried out by three types of movements - kneading, stroking and vibrating. Depending on the degree of development of the pathology, the doctor will determine how many times it is necessary to perform certain exercises and prescribe to you the scheme by which the massage is done. At the beginning of the process, keep in touch with a specialist. When there is pain, dizziness or nausea, always inform the doctor about it, it is possible that the complex needs to be revised and corrected.
Advantages of using
The massage at home has a number of undeniable advantages:
- You are not connected with the schedule of work of a polyclinic and a chiropractor and you can perform the necessary procedures at any time convenient for you;
- No contraindications. The whole complex of massage is controlled only by you. Own sensitivity allows you to perform movements without pain, and without damaging the vertebrae of the cervical region;
- Self-massage can be performed in conjunction with exercise therapy. In the early stages of osteochondrosis, this connection favorably affects the relief of pain and prevents the development of the disease.
Methods and techniques of
Before beginning the performance of massage procedures, you need to completely relax the muscles of the neck and shoulder area. For this, having settled in the armchair is more comfortable, start easy stroking in the direction of the top down. You can perform this movement with both hands, and you can act one by one, then one, then another. Exercise allows to normalize muscle tone and improve blood flow and oxygen supply to the brain. It is recommended to repeat - 5-7 times.
Then do the rubbing movements. With your fingertips, gently rub the neck skin with light sliding movements. A similar exercise can be performed using the ribs of the palms of the hands. Repeat 3-4 times.
And the final stage of the massage is kneading. This manipulation is done by fingers, but the movements become more active, and they do not stroke the skin, but knead it. Regular self-massage with cervical osteochondrosis is a great way to get rid of discomfort and unpleasant symptoms without leaving home. Let's define some basic movements, necessarily present in all manual schemes.
Basic movements of
This simple complex can be carried out as preventive measures, noticing the first pain symptoms or the syndrome of "swollen" neck. Basically, such uncomfortable sensations arise immediately after a dream in an uncomfortable position or from a long sitting job:
- Stroking is the exercise from which begins, and which ends any massage. Place your hand on the opposite shoulder( if the arm is right, then the shoulder, respectively - left).Gently turn your head to the right and start light stroking the palm of your neck. The procedure is carried out for 4-6 minutes;
- Then proceed to rubbing. Circular movements of hands we rub the neck and shoulder area. In the basic complex exercise is sufficient to perform 3-4 times, completely passing from the head to the neck;
- Slightly grasping the skin with your fingers will knead. Neck massage, the so-called "tingle" method, will restore blood circulation. It takes 3-4 minutes;
- With light palm sweeps around the neck and shoulders, we will vibrate the muscles. It is advisable to fold the palm in the form of a "boat", so that the movements do not resemble slaps, but were just slapping. We perform the same - 3-4 minutes.
And we finish the basic complex of strokes described above. In this case, do not forget that the treatment of osteochondrosis takes time, and carrying out such a basic complex massage is only part of what you can do for your organism with cervical osteochondrosis.
Effects achieved by self-massage
Trying to perform manual therapy daily, you can achieve considerable success in the treatment of osteochondrosis of the neck. Positive actions in the massage consists in the complete disposal or relief of pain syndromes, by relaxing the muscles and releasing the compressed nerve endings.
Self-massage of the neck with osteochondrosis will ensure you normal state of health and regulate blood circulation, which uniquely will favorably affect the stable functioning of the vessels of the brain and spinal cord. In addition, the adjusted circulation of blood will restore all metabolism of nutrients in the body, having adjusted the work of internal organs.
And, the last. Self-massage, conducted at home, does not exclude drug therapy and all other medical recommendations. Someone this procedure may seem boring and tedious, not giving a quick result. However, patients who resort to this method of manual therapy, argue that relief comes by the end of the first week of procedures. And having included in the treatment complex swimming, hydromassage and exercises using the applicator Kuznetsova will give effect on the second or third day.
Author: Irina • Health22Irina25.01.2016Samomassage of the neck
Dear readers, probably, many will agree with me that the neck is one of the most problematic areas in our country. We can feel stiffness, tension, spasms in the neck and forearms. Often problems with the neck lead to headaches. Often this is due to the long periods of work at the computer, for everyone who has a sedentary job - and probably the majority. I propose to talk today about the self-massage of the neck: how to best carry it, how to properly perform such a massage, what you need to know about contraindications.
Why should we pay attention to this? Just fatigue and stiffness in the neck are not as harmless as it might seem at first glance. Prolonged muscle tension can lead to deterioration of metabolic processes, oxygen starvation( hypoxia) and changes in the cellular supply of muscle sites. And as I said, often such muscle spasms become one of the causes of headache, neck pain, cervical osteochondrosis.
Therefore, I am always for light gymnastics, which each of us can spend in breaks between work, for the feasible load( it can be walking, fitness, etc.) And we can also help ourselves with the usual self-massage.
Self neck massage for osteochondrosis at home
Spasms and tenderness of the neck muscles can be associated with manifestations of cervical osteochondrosis. In this disease, muscle spasms occur in the muscles of the neck and shoulder girdle. What can be done at home to alleviate the condition? Try a light self-massage of the neck. This procedure has a mechanical and reflex influence on the movement of blood and lymph, metabolism, muscle tone and vascular wall.
How do I self-massage the neck?
- Massage the neck along with the forearm.
- Perform all movements from top to bottom along the neck and shoulder girders: from the line of hair growth to the shoulder joint.
- Massage can be performed alternately with the right and left hand or with two hands simultaneously.
The main techniques of self-massage of the neck:
- Stroke the back surface of the neck with hands pressed to it.
- Stretch the neck with the pads of your fingers in a circular motion, more intense than with stroking.
- Capture the muscles of the neck and shoulders with plucked movements, stretch the muscles, shifting them towards the four fingers.
- Relaxing the brush, easily pat the neck and the forelegs with your fingertips.
- At the end of the massage, do stroking.
Such simple actions are the prevention of osteochondrosis and pain in the neck, and when the disease develops, it helps to restore and strengthen health quickly enough.
It is important to remember: such massage can not be performed with acute pain in the neck. Also, with pain in the neck, you can not turn your head sharply, and all the more you try to straighten your neck with the pressure of your hands. This is fraught with a pinch of nerves and even a dislocation of the vertebrae.
Vladimir Mardinsky. A massage therapist about self-massage of the neck. Video
And now I suggest everyone to see the video about such a neck massage. My dear readers, do not be lazy to give 7 minutes of your precious time, watch a wonderful video. So simple, so clearly everything. Having looked once and remembering the basic exercises, we can carry out such sessions ourselves. And also such sessions will help us with headaches.
Express technique for neck massage
You can also apply a quick massage method that will relax the neck and return vivacity and strength.
The starting position is sitting, feet are shoulder width apart, we bend our legs in the knees at right angles. The back is straight. For more convenience, you can sit at the table, so you can lean on it with your elbows, and you do not have to keep your hands on the weight.
Strokes of the .First, squeeze your hands tightly against the skin of your neck. Start from the top down, from the lower border of the growth of the hair to the shoulders, just stroking the neck with your hands.
We mash the muscles of .Then follow the same trajectory with the ribs of the palms, each on its side of the neck, start squeezing the muscles. You can do it with both hands or alternately. This technique is called squeezing.
Rubbing .After rub your neck with your fingertips, moving your hands towards each other, along the back of the head from the ears to the middle line. With the thumb and four of the other pins, grasp the neck muscles and press them down, slightly pulling and sliding simultaneously toward the four fingers. The important point is to knead the muscles on each side of the neck with the opposite hand, that is, on the right, we massage the neck with the left hand, and on the left with the right hand.
Completion of massage .Complete the massage with smooth strokes with both hands simultaneously, along the line from the occiput to the upper corners of the scapula. If you do strokes with one hand, the movements go towards the deltoid muscle.
To enhance the effect of express massage, you can, on the above scheme, do stroking, squeezing and rubbing the large muscles that go to the shoulder joints from the neck.
Acupressure : it is also useful to find the points of special strain of muscles with the tips of your fingers - they feel like dense nodules on the muscle tissue. Try to work on them, pushing with the screwing movements of the fingertips. It is better to act gradually, not to hurry and in any case not to allow a lot of pain! Thanks to the massage of the dots, you will soon feel how the tension from the muscles goes away, and the nodules are no longer probed.
If there was a muscle spasm, and the neck stopped turning, combine self-massage with medicinal warming ointments, healing gymnastics. And once again I will underline: under no circumstances do not make sharp movements of the neck, if you feel sharp pain there. And do not try to straighten the neck by hand - so you can damage the muscles and even the vertebrae.
Self-massage neck for beauty
It is interesting that with self-massage you can not only relieve neck fatigue, but also to prevent premature aging of the skin. Preliminary neck massage can strengthen several times the effect of applying the cream. Just 10 minutes a day, spent on self-massage, will help relax the neck muscles, contribute to better absorption of moisturizing and nourishing substances, restore the proper blood flow, and thus significantly prolong the youth and beauty of the neck.
In the evening, a small neck massage will help to relieve fatigue, give courage even after the hardest and most stressful working day. The reason for this effect is to restore normal blood circulation of the brain, relieve tension of the muscles of the shoulders and neck - literally you will immediately feel the clarity and lightness in your head, the heavy load of daytime worries will drop.
And, of course, you can not forget about another "bonus" massage neck - wrestling with wrinkles. Regular self-massage of the neck will help to keep the smooth and delicate skin. In addition, neck massage is one of the ways to combat the second chin.
How do you self-massage the neck for beauty?
It is enough to follow simple rules:
For massage it is necessary to take a comfortable position, standing or sitting. The main condition is a flat back, absence of stoop and tension of shoulders, back and neck. This is not so simple, therefore, if you feel that your hands are tired, it is better to pause. For the first time self-massage is better done in front of the mirror, so that you can control the whole process.
To avoid unnecessarily stretching the neck skin, it is good to use vegetable oils - olive, peach, almond, coconut, etc. when you massage.
At the very beginning, a small warm-up is done: stroking the neck with the pads of the fingers in the direction from top to bottom, from the beginning of the growth of the hair to the shoulders. Try not to stretch the skin too much. Start stroking is from the area behind the ears, and as a result, the hands will meet on the spine. At the end of the warm-up, hands return to their original position.
neck workout. With both hands, take turns stroking your neck from your chin to your chest. Massage is performed not only by pads, but also by the entire inner surface of the fingers. Here the skin is very thin, and it is not recommended to stretch it.
Next move - stroke the neck with the back of both hands starting from the bottom and slowly moving to the chin. When stroking, each arm moves along its side of the neck obliquely, and upwards to the earlobes.
In order to prevent double chin, you can do this exercise: tightly press fingers of the right hand to each other, and, also tightly pressing the back side of the brush to the chin, perform circular movements in both directions several times. Then, with the same back, slap the chin for a while.
The main part of the self-massage: the pads of the four fingers make circular motions on both sides of the neck from the base of the clavicle up, to the hair growth line behind the ears. Then down again, but along the line next. Continue until the fingers again meet on the spine.
Now you need to pinch your neck with your fingers, moving from bottom to top and vice versa. Do not use force. At the end of the self-massage, relax the neck muscles with light strokes of the fingertips, walking down from the chin, and around the neck.
The whole self-massage procedure of the neck is recommended for at least ten minutes, every evening after the procedure for cleansing the skin of the neck, and then apply a moisturizing or nourishing cream.
Do not rush to finish the procedure faster, enjoy the process, because if you get pleasure from the massage, it will bring much more benefit!
I hope these simple tips will help all of us to always feel good and look good, even after a hard and stressful day!
I want to share with you: as soon as I became engaged in the self-massage system of the neck( at least 5-7 minutes every day or every other day) and also go to fitness, my neck stopped hurting. Do not forget the first time to include the video that I suggested to you in this article, to do it right, and I think that the result will please you.
The work on the spring issue of the magazine "Aromas of Happiness" started.
Dear friends of bloggers, readers. I started work on the spring issue of the magazine "Aromas of Happiness".Articles are accepted until February 15.More details about everything read in the announcement on the blog http: //irinazaytseva.ru/ o-rabote-nad-vesennim-vypuskom-zhurnala-aromaty-schastya.html
And for my soul today is a very unusual video. Also I advise you to look at it to the very end. An amazing story about how one short meeting can change a lifetime. Magic fairy tale under the wonderful music, from which just goose bumps go. ..
I wish everyone good health. Do prevent all diseases. It is best possible, everyday, so that it brings joy and redemption.