How do you massage your shoulders properly?

Located between the trunk and upper arms, the shoulder joint is the most mobile, but also the most complex. Held in place by bones, ligaments, tendons and muscles, the shoulder provides the arms with a particularly high level of mobility. It is therefore only natural that it can become tense more frequently. But how can the shoulders be massaged to achieve a little relaxation from home?

The basic techniques of massage can be divided into 5 steps. Starting with the effleurage – the stroking or the area to be massaged. With slow movements and very light pressure, the oil can be carefully distributed and the muscles prepared for the massage to come.

The last four techniques can be used depending on the degree of tension. In addition to friction, which is used for hardening by massaging the corresponding area using circular movements or friction with the fingertips, there is also petrissage. This technique is characterized by pressureful kneading of the muscles, which is intended to relieve tension and improve circulation.

The fourth technique, tapotement, is characterized by tapping the muscle with short, swift movements, which is intended to improve circulation. The fifth and final technique, vibration, is created using a light vibrating movement with the flat of the hand or fingertips and is intended to relieve tension.

By applying the five basic massage techniques, even slight tension can be relieved from home. The muscles can be effectively loosened by starting to stroke the affected areas and then using circular, kneading movements.

Ideally, the neck massage should be performed with the thumbs. Gently stroke from the hairline down to the neck. You can then massage the neck and shoulders up to the spine using circular movements. Tension can often be felt in the form of small knots, which can be loosened by applying gentle pressure. Finally, the sides of the neck can be massaged by using the thumbs again with circular movements and light pressure. A neck massage should take a maximum of around twenty minutes, as more time is not conducive to relieving tension.

In which direction do you massage?

Care should always be taken to massage from top to bottom during a neck massage, otherwise the wrong technique could cause headaches during the massage.

The shoulder muscles often hold the most tension, which is why the duration of the massage does not have to be limited to twenty minutes. By gently working in the massage oil, the muscles can already be loosened and the shoulder massage can begin. Both hands can apply gentle pressure along the shoulder blades and further down the spine. The shoulders themselves can be “fixed” by stabilizing the front with one hand, while the other hand moves back and forth between the shoulder blades with circular movements.

If you’re in a hurry or no one is at home for a massage, you can also loosen up your shoulders with a simple exercise. Shoulder circles help to loosen up the muscles in the shoulders by standing upright with a straight back, tensing the abdomen and hanging the arms next to the body. Then circle both shoulders backwards at the same time. The movements should be as large and rounded as possible and jerky movements should be avoided. You should perform 20 repetitions in each direction. Finally, the shoulders are moved simultaneously in opposite directions.

The shoulder kiss should be performed from a standing or seated, upright position. Both shoulders are pulled up towards the ears at the same time and this position is held for around five seconds until the shoulders are gently released again. After three repetitions, the shoulders will feel a little looser.

Stretching the neck muscles can also provide a soothing relaxation of the muscles. In an upright, seated position, one shoulder is gently pressed towards the floor while the head falls to the opposite side and tilts slightly forward. The stretch in the side can be increased with gentle pressure. The sequence can be changed after about 30 seconds.

Pushing off from the wall is also an effective method of protecting the shoulders from pain and strengthening the chest and shoulder muscles. Standing in front of a wall, stretch your arms out at shoulder height. Now try to push yourself away from the wall without moving your arms. The shoulders are then lowered under their own power and the arms are moved back towards the wall. After ten repetitions, take a 30-second break. Ideally, the exercise can be completed with ten sets.

Simple arm stretches can promote flexibility in the shoulder joint, especially if you have limited mobility due to pain. To do this, place a non-slip mat on the table and assume an upright, seated position in front of it with your arms stretched out on the mat. To increase the stretch, the upper body can be carefully bent forward. After ten repetitions, take a 30-second break. The exercise can be repeated ten times as desired.

As the shoulder is a very functional part of our body that controls many movements, the shoulder muscles are naturally more susceptible to injury or tension. However, it is possible to counteract this directly from home in order to prevent pain in the shoulder joint.

For example, interrupting your fixed sitting position every one or two hours while working at a desk to stand up and do one of the exercises described above is a great help.

In general, however, caution should be exercised with regard to one-sided or excessively heavy loads, especially in the case of pre-loaded joints.