Things You'll Need:
- A Damp Hot Towel
- Massage Lotion
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Step 1
Heat a damp towel in the microwave for a few seconds. Wrap the warm towel around your neck for ten minutes or until it starts to go cold. The moist heat will help loosen your neck muscles.
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Step 2
Remove the towel and do some slow simple stretches to assess your range of motion. Bring your right ear to your right shoulder while letting your left shoulder drop to increase the stretch. Now do the same thing on the opposite side. You shouldn't feel pain when you stretch. If you feel pain, back off the stretch. Now turn your head as far as you can to the right. Try to look over your right shoulder. Now do the same thing to the left.
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Step 3
Apply some lotion to your neck. Use your right hand to massage the left side of your neck. Start with the sternocleidomastoid or SCM. That is the large muscle in the front of your neck that is easy to see. It starts at the mastoid process which is the bony bump behind your ear and runs down your anterior neck to the place where your sternum and clavicle meet. This muscle can easily be squeezed. Grab the muscle between your thumb and forefinger and squeeze it gently. Let the muscle naturally roll from the grip. Do this several times down the length of the muscle.
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Step 4
The upper trapezius is the large muscle at the back of your neck. It starts from the base of the skull and runs down your shoulders. With moderate pressure run your fingertips down the back of your neck next to the spine. Do this several times. Then grab the thick part of the upper trapezius on your shoulder. Squeeze gently and release.
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Step 5
Stretch the side of your neck that you have just massaged by doing the stretches you did in step one. If your range of motion didn't increase any, massage the area some more. Then try stretching it again.
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Step 6
Repeat these steps on the other side.
