This relaxing massage can be done by the person, sitting and relaxed, and consists of pressing and 'kneading' the muscles of the upper back and also the hands, being particularly indicated for cases of headache and when the person feels that is very tense in the region of the shoulders and neck, and with lack of concentration.
This self-massage can take from 5 to 10 minutes and can be done even at work, at a coffee break, for example, being useful for relaxing, calming and improving focus and attention at work.
How to make
See the step by step to do a relaxing massage to the upper back, neck and hands.
1. Stretching for the neck
Sit comfortably in a chair but with your back straight, leaning against the back of the chair. Begin by stretching the neck muscles, tilting the neck to the right by staying in this position for a few seconds. Then make the same move for each side. Get to know other stretching exercises you can do at work to avoid back pain and tendonitis here.
2. Neck and Shoulder Massage
Then you should place your right hand on your left shoulder and massage the muscles that are between the shoulder and the back of the neck, as if you were kneading bread, but without getting hurt. However it is important to have some pressure because if it is too soft, it may have no therapeutic effect. Then you should do the same movements in the right region, insisting on the most painful regions.
3. Stretching for hands
Support your elbows on a table and make the movement open by stretching your fingers as tightly as possible, and then close your hands for about 3 to 5 times with each hand. Then touch one palm on the other with your fingers wide open, try to keep your forearm against the table, holding this position for a few seconds.
4. Massage in the hands
Using the right thumb press the left palm with circular motions. You go out a little to go to the bathroom and when washing hands apply a little moisturizer so that the hands slip better and self-massage is more effective. With your thumb and forefinger, slide over each finger individually, toward the palm of your hand to the tips of your fingers.
The hands have reflex points that can relax the whole body and so a few minutes of massage in the hands to feel better and more comfortable.
Here's how to do a head massage, which is very effective at eliminating headache caused by excessive muscle tension in the following video.
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