Selbstmassage

Self Massage for Neck and Shoulders

Introduction

Today, we're going to do a little bit of self-massage. This will help release tension in the neck and shoulder area.

Neck Massage

1. Starting Position

   • Take both hands and place them on either side of your neck, on your traps.
   • Begin massaging that area, digging into the muscles, and loosening them up.

2. Stretching

   • Stretch to each side, pulling those trap muscles.
   • Tip: You may realize how much you needed this once you start doing it.

3. Deep Stretches

   • Perform a stretch to one side and hold.
   • Then stretch to the other side and hold.
   • Feel that deep stretch on either side of your neck.

4. Head Drops

   • Holding that position, pull your head down towards your armpit.
   • Count from 1 to 10, then return to center.
   • Repeat on the other side: count from 1 to 10, and then release.

Sternocleidomastoid (SCM) Massage

1. Locate the SCM

   • Find your sternocleidomastoid muscle and gently pinch it to massage.
   • Expect some discomfort, as many people hold tension here.

2. Massage Technique

   • Massage the muscle until you reach your collarbone, where it attaches.
   • Press and hold any tight spots to release tension.

Front Neck Anatomy Awareness

Disclaimer

• If you're experiencing pain or medical issues in the front of your neck, consider skipping this section. Always listen to your body and take a break if needed.

Important Structures

1. Hyoid Bone

   • Locate the hyoid bone at the top of your throat by sliding your finger from your chin down until you feel the first hard piece (hyoid bone).
   • Notice its horseshoe shape within your throat.

2. Larynx

   • Locate your larynx (thyroid cartilage) just below the hyoid bone.
   • It appears as a notch, more pronounced in men.

3. Cricothyroid

   • Just below the larynx, feel for the second notch, this is your cricothyroid.
   • This area is crucial for hitting higher pitches.

Massage Techniques

1. Massage Between Hyoid and Larynx

   • Start from the top of the throat and gently press into the space between the hyoid bone and the thyroid cartilage.
   • This helps create space between these structures, relieving tightness due to singing.

2. Side-to-Side Movements

   • Gently push the hyoid bone side to side to loosen attached muscles.
   • Continue massaging the area between the hyoid bone and the larynx.

3. Downward Pressure

   • Apply a gentle downward pressure on the larynx to lower it and alleviate tension.
   • You may hear cracking sounds, which are typically benign.

4. Thyroid Cartilage Movement

   • Gently wiggle the thyroid cartilage side-to-side.
   • Allow your jaw and tongue to relax, promoting further relaxation.

Final Stretches and Movements

1. Head Tilt and Hyoid Movement

   • Find the space between the hyoid bone and larynx.
   • Tilt your head and push the hyoid bone gently in that direction to stretch.

2. Locate Cricoid Space

   • Move your finger down to the cricothyroid area, close to the notch.
   • Massage gently to extend your vocal range.

3. Conclusion

   • Try to limit this exercise to a maximum of two times a day to avoid overmassaging any muscles.

Take care of your body and enjoy the benefits of self-massage!