Five Self Care Tips for Shoulder and Neck Tension

You have had your massage treatment and you are feeling great. Your shoulders have dropped, you can move your head and neck with ease. The pulling at the base of your skull has disappeared and the headache has eased up quite considerably.

But how do you make it last? 

What can you do to keep the benefits of your last massage treatment going until the next one?

There are plenty of self care tips that you can do to keep you feeling relaxed and to prevent muscle tension creeping back before your next massage treatment.

Five Self Care tips for neck and shoulder tension:

1. Exercise and stretch - gentle movement like shoulder rolls, rotations and shrugs keep the muscles warm and moving, assisting in decreasing tension and improving circulaton. Neck flexion and extension and head rotation will also help to support healthy muscle function by preventing overuse and maintaining posture.
2. Break - take regular breaks throughout the day from repetitive actions and movements that you know trigger muscle fatigue and tension. Use your breaks to stretch, hydrate with water or herbal tea and readjust posture.
3. Heat therapy - under a hot shower, you can stretch your neck and shoulder muscles, and I recommend that everyone incorporate this as part of their shower routine. A heat pack will help to ease msucle soreness and soothe the area. You can even use a warming lotion or cream like Michael's Medi Rub, which contains Arnica (for muscle strains, sprains and bruising) and Emu and Eucalyptus Oils which assist in relieving pain and inflammation, and smell good too.
4. Stress less - become committed to a routine that promotes relaxation. Stress is a big aggrevator of neck and shoulder pain and tension and there are many ways to manage this stress from mediation, to yoga, swimming, listening to relaxation music, taking a hot bath with epsom salts and lavender essential oils, learning to breathe deeply with abdominal breathing.
5. Sleep - getting adequate sleep, between 7 - 9 hours per night for adults, and using the right pilow for your body can go a long way in easing neck and shoulder tension. Poor positioning during sleep can contribute to restless sleeping and neck pain or stiff neck upon waking. You need to find the right pillow for your style of sleeping that prevents neck flexion during the night. Your pillow should support the natural curve of your neck. 

Together with regular massage and following these Self Care tips, neck and shoulder tension and associated stress can be prevented, and you can keep the benefits of your last treament going further.

Have a Stress Less Day!
Nicola