Ir al menú principal
Ir al contenido principal
Ir al pie de página
Para
Medicare
Para
Proveedores
Para
Agentes
Para
Empleadores
English
Para individuos y familias:
Para individuos y familias
Médica
Dental
Otros seguros complementarios
Explorar cobertura a través de tu empleador
Cómo comprar seguros de salud
Tipos de seguro dental
Período de Inscripción Abierta vs. Período Especial de Inscripción
Ver todos los temas
Comprar planes de Medicare
Guía para miembros
Buscar un médico
Ingresar a myCigna
Inicio
Centro de información
Biblioteca del bienestar
Shoulder and Neck Massage
Shoulder and Neck Massage
Overview
A shoulder and neck massage can help you relax, reduce muscle tension, and reduce stress. You will need a friend to exchange massages.
Use these steps to give your friend a shoulder and neck massage.
- Have your friend sit straight but comfortably in a chair.
Place your hands on your friend's shoulders.
- Knead the two muscles on either side of the neck next to the shoulders.
Start with very little pressure, then squeeze harder.
- Work on the back of the neck.
- Have your friend lean their head forward.
- Support your friend's forehead firmly with one of your hands. This lets your friend's neck muscles relax.
- With the thumb and first finger of your other hand, make tiny circles at the base of the skull.
- Gently squeeze the entire back of the neck. Bring your friend's head up to its normal position.
- Use a "thumb crawling" technique.
- Press both thumbs down, one on the outside of each shoulder.
- Move them in, pressing firmly at intervals of 0.5 in. (1.27 cm) until both thumbs reach the spine at the same time.
- "Crawl" your thumbs out again to the shoulder joints.
- Repeat this movement 4 or 5 times.
- Knead the upper back and shoulders.
- Place one hand on each shoulder.
- Work your hands away from each other, ending at the upper arms.
- Then reverse the process by massaging back to either side of the neck.
Current as of: September 8, 2022
Author: Healthwise Staff
Medical Review:Adam Husney MD - Family Medicine & Kathleen Romito MD - Family Medicine
This information does not replace the advice of a doctor. Healthwise, Incorporated, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content.
To learn more about Healthwise, visit Healthwise.org.
© 1995-2023 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.
Enlaces relacionados
Ways To Reduce Stress
Panic Attacks and Panic Disorder
Sexuality and Physical Changes With Aging
<cipublic-spinner variant="large"><span>Loading…</span></cipublic-spinner>