People often complain of pains in the field of a neck and back, though as inspection shows, in most cases they are not a consequence of any disease.
The best mean for disposal of neck pain is massage.
First of all it is necessary to knead muscles carefully with unsharp, and in the process of a warming up more vigorous movements of a head: in sides, forward - back, rotary movements in different sides.
1. Put a chin on a palm, incline a head downwards, overcoming resistance of a palm. This exercise trains muscles of a forward part of a neck well. Make 4—6 sets till 20-30 repetitions with breaks.
2. Having clasped a nape with connected hands, try to incline a head forward using your hands, keeping head in a starting position due to muscles of a back part of a neck. 4—6 sets till 20-30 repetitions.
3. Lay down on a bench with your back, so that the head was in suspension. A partner presses your forehead cautiously, trying to hang a head downwards, and you resist to this movement, forcing forward muscles of a neck working. Number of sets and repetitions is the same.
4. If you lie on a bench with your stomach downwards, a partner presses your nape softly, and you try to keep a head in a starting position. Number of sets and repetitions is the same.
5. Incline a head to the right, showing resistance with your right hand through pressing a zone of your right ear with a palm. Then repeat same to the left. 4—5 sets till 20-30 repetitions.
Finish training by head rotary motions, it is possible from a prone position.
Neck muscles are massed in sitting or standing position. Start massage with its back part. Following methods are applied:
Frottage with one or both hands. Densely pressed palms are moving from above from a scalp downwards to a back and humeral joints.
Squeezing. It is carried out by a palm edge - on a neck side, massing hand is the same; a thumb hillock - on the heteronymic side.
Malaxation. It is executed by finger-cushions of four fingers of the same hand through pressing of muscles to a bone bed and simultaneous displacement towards a little finger. Start to knead from an occipital bone in a direction downwards to shovels 4-5 times from one side and 4-5 times from another. Then do 3-4 strokes and repeat malaxation.
Further start stroking shoulder girdle (a trapezoid muscle) from an ear in a direction a humeral joint, 3-4 times. After that do squeezing 3-4 times and malaxation. Malaxation should be pricking. Having grasped a muscle with finger-cushions of all fingers, do malaxation with displacement towards a little finger.
Grinding. This means circular motions with four fingers from one ear to another in the area of an occipital bone, i.e. in places of an attachment of neck muscles; it is possible to do the same with two hands, displacing them towards each other. Grinding is executed also along cervical vertebras from scalp to back.
Try to use also such way - manual percussion of a head, neck and shoulder girdles with relaxed fingertips. This method of massage is widely applied in Japan for headache removal.
Finish self-massage of a back part of a neck with frottage. Then pass to self-massage of a forward part of a neck. Frottage here it is carried out alternately by hands, from a jaw downwards to a breast. Movements of hands should be gentle so that skin under them did not move and was not stretched.
