ClapMove · clapmove.com
Exercise handout — move better, feel better.
Neck Self-Massage
Use your hands to gently massage tense neck muscles. Simple self-care technique.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
none
Home Options
- bodyweight
No equipment? Try: Massage ball, Massage cane
Dosage
1
Sets
120 sec
Reps / Time
0 sec
Rest
1-2 minutes
Tempo
Step-by-Step Guide
Set up
- Sit comfortably
- Use fingertips of both hands
- Start at base of skull
Step 1 of 5
Place fingertips at base of skull
Step 2 of 5
Apply gentle pressure and make small circles
Step 3 of 5
Work down through upper trapezius area
Step 4 of 5
Spend extra time on tender spots
Step 5 of 5
Continue for 1-2 minutes
Breathing
- Slow deep breaths
- Exhale to relax
Form Cues
- Gentle pressure only
- Breathe and relax
- Avoid spine directly
- No sharp pain
Common Mistakes to Avoid
- Too much pressure
- Massaging directly on spine
- Moving too fast
- Tensing while massaging
Safety Information
Avoid spine. Stop if numbness or increased symptoms.
Progressions
Use massage tool for deeper work.
Regressions
Lighter pressure.
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.