February 2021

Happy Valentines!

Gift to yourself--Self Massage for the Neck & Head

This is to be done very slowly and gently and only if you are medically able to safely manipulate your neck and head.

1.  Reach around and grasp the base of your neck with one of your hands, on either side of the neck vertebrae but not putting any pressure directly on the vertebrae, squeezing the soft tissue area with your hand. Move up your neck to your hairline, squeezing and releasing as you go. Repeat a few times as the strength in your arms and hands will comfortably allow. You can use the same hand or switch hands to continue this massage.

2.  In this move, stretch ONLY to your level of comfort. Very gently and cautiously move your chin forward slowly toward your chest, until you feel a gentle stretch in the back of your neck, as you exhale. Inhale and return to start. Then exhale as you again gently stretch your neck toward your right shoulder. Inhale and come back to center. Take another breath. As you exhale, stretch your neck toward your left shoulder. Inhale and come back to center again, and take a couple more slow deep breaths. If you have any pain with this move, discuss it with your physician before you repeat it. 

3.  Place the palms of your hands on the sides of your head and the pads of your thumbs just above your ears. Using slow, comfortable pressure, make little circles with your thumbs and fingers, then repeat this, moving your hands and fingers to different places on your head, until you have gently massaged your whole head. Repeat this procedure to your comfort level, two more times.

For extra relief, try any or all of these while standing under a warm shower. 

Adapted from Client Education Handouts for Self-Care. Information for People