How to Deal with Head and Neck Pain

Safe Compassionate Touch

Self Care for Head Neck and Shoulder

1. In a seated position rotate the head to the left look down (smelling the armpit). The left hand is placed over the top of the head. The right hand is used to stabilize by holding onto the back of the chair. Hold for 5 seconds while you take a deep breath, repeat 3 times, stretching a little more with each breath. Repeat on the opposite

2. Next, tilt head to the left (listen to the shoulder) using the left hand on the head and stretch down toward the shoulder. The right hand is used to stabilize by holding onto the back of the chair. Hold for 5 seconds while you take a deep breath, repeat 3 times, stretching a little more with each breath. Repeat on the opposite

NOTE: As you rotate your head from side to side, you are stimulating and balancing the brain. DO NOT PULL HARD ON THE NECK! Repeat on other side of neck.

3. Around-the-World stretch – Sitting on a chair actively move the head and neck gently and slowly around in a full 360-degree circle. Perform this exercise very slowly so as not to get First rotate in a clockwise motion for 30 seconds then switch to counterclockwise.

4. Turkey Neck Stretch – First tuck the chin to flex the head, pulling the head back. Keeping your torso still, push your head forward. The only moving part is your

Recipe for Easing a Headache:

1. Have the person lay down face up. Place the resting hand (left) under the head with the middle finger touching just behind the ear. Let the head rest in your hand.

Gently pick up the SCM (this is the large muscle you feel in your neck when you turn it) muscle with the right hand, starting at the collar bone. Gently grasp the muscle and work up to the ear. (Have the person turn their head so you can locate the SCM muscle before you begin)

Using your right index and middle finger, slowly trace the bone behind the ear all the way around, to meet the fingers of the resting hand. Hold each point for 5 seconds. Moving slowly allows the body to slow down and respond to your touch.

Repeat on the other side of the neck.

It is extremely important that you perform any stretch slowly and never force it. When a muscle is stretched too fast or too far, it will result in pain and spasm.

Partner Stretching

1. Place the right hand on the right shoulder to stabilize the shoulders and trunk from moving when doing this stretch. Place the left hand on the head. Simultaneously, stretch, pulling left and right hand apart from each other GENTLY. As you work on the stretching have them breathe in and out counting to three. On each breath series have them relax and repeat 3times. Repeat on the other side of the

2. Gently lift the head with both hands, resting your forearms on the table. Bring the head up until they feel a stretch in the back of the head. Ask the person to gently push their head back gently into your cradled hands for 5 seconds, repeat three

Note: Have them breathe in as you lift their head, breathing out as they push their head back into your hands.

Headache Acupressure Points

1. The Snuff Box (Do not do this point on pregnant women)

This point is located in the webbing of the hand between the thumb and index finger. Rotate this point 50 times to create circulation.

If you are doing this point on yourself you may just squeeze it until it softens.

2. The Necklace Point

Place both hands on the shoulders, where your index finger sits is your point (where a necklace would sit on the neck).

Press and rotate this point 50times, it will be tender so go gently.

3. Temple Points

Rub both points gently at the same time, back and forth 50x’s.

4. The 3rd Eye

This point is located midway between the eyebrows. Rotate clockwise 50 times gently.

5. Rake the Stress Away

Start at the top of the head with fingers touching on either side of the head. Gently apply pressure and Rake down towards the ears.

Split the forehead in half and gently Rake out towards the hairline on the right and left side. Repeat the sequence 5 times.

Massage Techniques for the neck

1. Fish Flop-With the pinky side of your hand roll back and forth, starting at the base of the head and moving down to the shoulders. Keep your hand relaxed and let it flop like a fish.

2. Come to me – Lay the person back down on the bed. Place your hands palm side up under their shoulders to where the webbing of your hand stops you and thumbs are on top. Curl fingers slightly and start moving up toward the neck. Start next to the spine, and each time your hands start over move out toward the shoulders. Repeat 5 times.

3. Turn head to the left side. Place your left hand gently on the head to brace it. With your right hand start at the base of the head using your thumb or full hand and push toward the shoulder. Stay behind the SCM muscle (or they will choke). Repeat 10 times and then repeat on the right

There is no need to hurt them please be gentle, it may be tender.

Disclaimer: This information is for educational purposes only. We do not diagnose or treat any physical or emotional condition. Seek the advice of your physician before beginning this or any other health program. The advice and strategies contained herein may not be suitable for your situation. You should consult with a physician where appropriate.