Tight muscles are a nuisance in any part of the spine. But when a knot forms in your neck or upper back it can be especially frustrating. While getting a massage seems like the appropriate thing to do, there might not always be enough time to do so. So, should you ever need a quick fix, with this brief routine you can knead the cramp away yourself, in just four easy steps.
Step 1: Locate the sore spot. If it's on the right side of your neck or the upper back, place your right hand on the area. If it's on the left side of your body, use your left hand.
Step 2: With your fingers, push into the knot, using firm pressure. Beware: It's okay to tolerate some pain, but not okay to tolerate a sharp pain. If the area seems hard to get to, use a tennis ball or some other prop that will work well for you. Simply lean against a wall for leverage.
Step 3: Turn your head slightly in the direction opposite to the cramp, bending it diagonally, as though you wanted to touch your armpit with your chin. This method tends to work, as activating the cramped muscle, when coupled with pressure, can help relax the kink.
Step 4: Repeat the above steps (1-3) about 20 times in a row. Then give your neck and upper back a nice, long stretch. Complete the series throughout the day to keep your muscles relaxed.