Massage

Massages are very well suited to relieve tension in the area of the neck muscles. However, a single massage does not immediately relieve the symptoms. Therefore it is important in the acute phase to massage the tense neck muscles regularly, i.e. several times a week for about 30 to 60 minutes.

This is the only way to achieve the goal of effectively stretching and relaxing the neck muscles. By various hand movements such as kneading, tapping or rubbing, the blood circulation in the affected area is increased, which activates the body’s own healing processes. It is best to massage at painful trigger points or over hardened areas.

By the way, not only the neck should be directly involved in the massage, but also the muscles in the shoulder area. The reason for this is the fact that a heavy load on the shoulder can have an effect on the neck area with pain radiation and tension. Those affected can either have a massage from a second person or they can do it themselves.

In the meantime, there are also external aids that are used for massages of tense neck muscles. Such neck massage devices are available in different versions with different functions. If necessary, those affected should seek professional advice. A further possibility for a massage of the neck muscles is the use of a so-called Black Roll®, a fascia roll for self-massage.

BlackRoll

The so-called BlackRoll® is a fascial roll that is used in various areas of sports medicine. It plays an important role in muscular issues such as tension. The name BlackRoll® is the manufacturer’s name; however, it is now often used as a general term for the fascial roll due to its high profile.

The Black Roll® performs a massaging function on the fascia, i.e. the connective tissue sheaths of every muscle in our body. For the spine area, i.e. also for the neck area, there is a specially modified BlackRoll®, the so-called Duo-Ball. Here, two balls are connected by a narrow middle piece, which is intended as a recess for the vertebral bodies.

To perform the massaging exercises, patients should stand against a wall and place the Duo Ball in the neck. Afterwards the tense muscles can be massaged by moving up and down. Thus, after regular use, a large-scale relaxation of the tense neck muscles can be achieved.

A simple ball instead of the Duo Ball is also suitable for a selective massage over a clearly localized area of the neck. Here, the self-massage takes place at certain painful trigger points. In general, the whole thing can also be done lying down.

Affected persons lie on their back and position the Black Roll between the floor and the neck. Twice daily application for several minutes is recommended. Morning and evening are suitable times.