A knot in any muscle is a nuisance, but it’s especially frustrating when the offender is lodged in your neck or upper back.
And while getting a massage can work out the kink, chances are you don’t have time on your way to work to let the professionals get their hands on it.
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Relax: You can actually knead away the cramp yourself in one minute, courtesy of Allyn Kakuk, D.P.T., a wellness physical therapist at the Mayo Clinic. Here’s how.
Step 1: Find the sore spot.
If it’s on the right side of your neck or upper back, place your right hand on the area.
If it’s on the left side, use your left hand.
Step 2: Push into the knot with your fingers, using firm pressure.
Beware: This may not feel the greatest.
“But it should be a good hurt that you can tolerate, not a sharp pain,” says Kakuk.
If you can’t quite reach it, a tennis ball or other prop can do the work for you—just lean against a wall for leverage.
Step 3: Turn your head slightly in the direction opposite the cramp.
Bend your neck diagonally, as if you were trying to touch your armpit with your chin.
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Activating the cramped muscle, when partnered with pressure, can help relax the kink.
Step 4: Repeat steps one through three 20 times.
Afterward, give your neck and upper back a nice, long, just-got-out-of-bed style stretch.
Related: This Man Stretched 10 Minutes a Day For a Month. Here’s What Happened
Complete the series throughout the day to keep your muscle relaxed.
The article 60-Second Fix For A Stiff Neck originally ran on Prevention.com.
