How to give yourself a neck and shoulder massage
Most people を煩う 緊張 in their necks and shoulders at some time in their lives, which is hardly surprising if you consider the 職業 the neck has to do! Poor posture, bad working positions, and carrying 激しい 捕らえる、獲得するs all conspire to make the problem worse. However, you can 緩和する the 苦痛 with a 治療（薬） literally at your fingertips.
This simple self-massage 演習 gets 権利 to the 核心 of the 緊張 and 緩和するs it gently and effortlessly; you can try it almost anywhere and at any time. Try to 焦点（を合わせる） on the areas that feel most 緊張した, and work slowly, 深く，強烈に, and methodically.
Use the photos 供給するd to help you learn how to 成し遂げる self massage. Click on the photos to 大きくする them.
1: 攻撃する your 長，率いる 支援する, and with the palms and fingers of each 手渡す, squeeze the flesh at the base of your neck on either 味方する of
your spine. Then, slowly roll your 長，率いる 今後s, still squeezing your 肌. 持つ／拘留する the stretch for 10 seconds, then return your 長，率いる to an upright position. The 量 of flesh you can squeeze depends on your 明言する／公表する of 緩和.
2: 一打／打撃 your 手渡すs up and 負かす／撃墜する the 支援する of your neck to warm the area. Then use the fingers of both your 手渡すs to make 深い, circular 圧力s all around the neck area, making sure that you do not 適用する 圧力 to the spine itself.
3: Place your left 手渡す on your 権利 shoulder and squeeze the muscle. 持つ／拘留する the squeeze and slowly 回転／交替 your shoulder backwards. A grinding noise 示すs that muscles are 緊張した and should be 解放する／自由なd up. Repeat with the 権利 手渡す on the left shoulder.
4: Pummel
your 権利 shoulder with your left 手渡す to bring fresh 血 to the area. Support your left 肘 with your 権利 手渡す for 慰安, and keep your wrist loose and floppy as you 速く strike the flesh. Repeat on your left shoulder.
5: With your fingers, 一打／打撃 堅固に from the centre of your chest outwards, 適用するing 深い 圧力 between your ribs.
When your fingers reach the outer 辛勝する／優位s of your ribcage, return to the centre and repeat the movement. Feel for 緊張した 位置／汚点／見つけ出す and concentrate on these as you work over the chest.
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