There are very few who would not have experienced a shoulder pain ever. A common medical condition can hamper your daily routine. There are innumerable causes for this common ailment. However, one of the major triggers of shoulder pain is the wrong posture adapted while sitting or lying down. A sprain, carrying excessive weight, arthritis, rotator cuff tear, adhesive capsulitis etc are among the other common triggers of shoulder pain. While the person can opt for an analgesic to ease the pain, the positive relief comes with uncountable side effects as well. A good massage done with massage oil can ease the pain as it will turn the sore muscles to tender and flexible. Read to know how you can give a shoulder massage:
Complexity level: Basic
Time required: 30 minutes
Resources required:
1. Massage oil
2. A comfortable seating arrangement
Instructions:
1: Make the receiver have a comfortable seating:
- Since the goal of giving a shoulder massage is to offer some relief to the pain, the receiver should be seated in a comfortable and relaxed position. The receiver should sit with an erect spine. You can either ask the person to lie on his stomach with a pillow to support his head, or make him sit straight on a comfortable chair. Lying down is preferable because it will help the receiver to relax himself completely, making the massage more effective.
2: Start from the shoulders:
- Always start the massage from the lower shoulder region. Pour a little oil on the shoulder and move your fingers and palms in a circular fashion to spread the oil. Gradually, start exerting pressure, increasing it until the receiver’s bearable point.
- Move your hands up towards the upper region of the shoulder and massage in a circular fashion to loosen the stiffened muscles. Holding the shoulders with your hands, push the shoulder up and down and then back and front.
- Repeat the process until shoulder starts relaxing. Once the shoulders start relaxation, continue massaging with fingers. Next, press the knuckles on shoulders and the back’s’ midline. Repeat the process for 5 to 10 minutes.
3: Start massaging the neck:
- People experiencing shoulder pain, in general, experience it in the neck as well. So, it is always recommended to give a mild neck massage also for better results.
- Holding the head with your hands, gently move it to the sides. Massage the backsides of the neck with two of your finger, moving down and up along the nape.
- Now, keeping the head in the hands with fingers on the skull bottom, move the head gently towards you and lower it. Repeat this for 5 to 7 times. Repeat the process on both the sides. Take care to avoid overextending the neck as it can result in straining the neck muscles.
4: Allow the receiver to relax with effleurage:
You can now give a neck and shoulder massage gently with your whole hand to relax and soothe the pain and muscles.
Frequently asked questions:
1. What are the benefits of shoulder massage?
Along with offering relief from the pain experienced in shoulders and neck, it also offers relaxation to the strained muscles by stimulating the blood flow to the affected area. Since shoulder pain tends to limb muscles movements, giving a shoulder massage can restore the movement of the affected muscles.
2. Can I do a self-shoulder massage?
Yes, you can give yourself a shoulder massage. While it would not be as effective as receiving from another person, it definitely offers you some relief. Use an over-the-counter anti-inflammatory gel for better results.
Quick tips:
1. The massage should always be done in a soft and gentle way. Excessive exertion of pressure can give contradictory results, worsening the pain.
2. It is advisable to use both the hands while massaging.
3. While dry massage is also effective, using a massage oil or an anti-inflammatory gel will reduce the friction, acting as a lubricant.
Things to watch out for:
1. Cut your fingernails completely before giving any massage.
2. It is advisable not to massage any person with a shoulder and/or neck injury.
3. Wash your hands thoroughly with lukewarm water and soap before and after massaging.
4. Check if the receiver has any allergies to the massage oil you are planning to use.