Topic/Title: How to Massage One’s Neck to Relieve Common Tension. General purpose: To inform Specific purpose: To inform my audience how to perform a neck massage on oneself to relieve muscle and headache tension. Central idea (Thesis): Learning how to perform a neck massage on oneself can reduce muscle tension and headache pressure. INTRODUCTION
A. Has anyone ever experienced a headache or a migraine from loud environments or a household FULL of children? Please raise your hands, keep them up… •Has anyone ever had tension in their neck, from sleeping awkwardly on the couch the night before? •Keep hands raised, make crab claw with hands, reach across your opposing shoulder, and grasp that muscle and push. Notice anything?
B. For ALL of us who have experienced most or some of these metaphors, I have suffered headaches and migraines to a pain level that I believed I was suffering an aneurysm. I can now identify the triggers and symptoms, then follow through with a routine to release the pain or pressure in my head.
C. As a Certified Massage Therapist since 2007, I have encountered clients asking to relieve pain in neck & release of headache tension. In Hendrickson’s publication of Massage for Orthopedic Conditions in 2002, Hendrickson states, “Neck pain is one of the most common complaints presented to a massage therapist”. Preview of speech: Muscle tension affects everyone differently on a day to day basis with life activities from work to leisure time. The most common areas affected are the neck and shoulders which, are affected by stress and may cause symptoms such as headaches or migraines. The benefits of massage are to release toxins and increase circulation. Learning how to perform a neck massage on oneself can reduce muscle tension and headache pressure. First, let’s move on to what causes muscle tension. BODY
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A. Muscle Tension is buildup of waste or toxins known as lactic acid which causes tightness muscles that affects overused muscles and/or stress “holders.” •Many people hold their stress in the neck and shoulder area located within the cervical spine c1-c7. In the Anatomy Coloring Book. 3rd Edition in 2002, by Elson and Kapit, it states that, “Electo-myo-graphic evidence has shown that these shortened muscles remain in sustained contraction for long periods of time during movement and standing/sitting postures”. In other words, it’s the recording of electric currents through an active muscle. •Ask for volunteer, show Triangles and explain. SCM, Sterno-cleido-mastoid extends on anterior side of the neck, sternum, and clavicle to mastoid process of temporal bone. “praying muscle” •Traps, or Trapezius which is the large flat muscle of the back. “I don’t know muscle” (shrug shoulder)
Muscles involving the movement of the cervical spine and supporting the skull may cause tension that is received as a headache or a more powerful migraine. Headaches and migraines can be felt in specific affected areas of the brain or all over the skull. Pressure in the occipital region can cause dizziness and blurred vision. Next, we are ready to discuss headaches and migraines.
B. Headache/Migraine STATS
•Headaches affect 90% of adults in the US each year according to Werner in 2005’s Massage Therapists Guide to Pathology, 3rd edition. •Headache is mild pain/pressure in affected area can be caused by food sensitivities like caffeine, alcohol use or hormonal imbalance. •Approximately 28 million people in the US experience diagnosed migraines. Women more than men. 70-80% migraines are genetically linked. •Migraines affect the brain unilaterally, with experiences of a throbbing pain in the head and a watering eye on the affected. Some may experience hypersensitivity to light, nausea and/or vomiting.
In addition, I’d like to walk you through “My Migraine Routine”. It consists of pressure in the occipital region (locate) and my eyes start to ache. After that, I know I have approximately 15 minutes to get home to take Tylenol, a bath, and prepare myself for the cycle. My migraines generally occur when I do not eat properly in a day and have a late dinner. First, I have to submerge in cool tub, in a cold dark bathroom. Then, I move in a pitch black room that is cold as well, and close out all sounds and lights. Next, if the pressure hasn’t subsided I have to move into release mode with self-induced vomiting. Sound Fun? However, there are other alternatives to avoid the scenario I have just explained. Pressure points such as the GB (gallbladder) are related to headaches i.e. the example of not eating improves the increasing factors of experiencing a headache or migraine. Finally, I’d like to demonstrate some solutions and massage techniques for you.
C. Demonstration of a Self-neck massage with tools. Any volunteers? •Sock and tennis ball demonstration In Mosby’s Fundamentals of Therapeutic Massage, 3rd edition, by Sandy Fritz in 2004, Self-Massage, Neck instructions imply “You can either lie on the floor with the (tennis) balls under your neck or use the handle to move the position of the balls or roll back and forth on the floor”. •Pressure point demonstration, a paraphrased section from Acupressure for Common Aliments in 1991 by Jarmey and Tindall, describes the pressure point known as: “GB20 is found at the base of the skull in a hollow between the front and back neck muscles. It is used in treating headaches, colds, sinusitis, tension, and head congestion” Next volunteer please. •Occipital Ridge Tension Hold/Release demonstration with audience member.Thank You & dismiss CONCLUSION
In conclusion, we have learned that muscles hold tension in the common areas of the neck, shoulders in association with the occipital region of the skull. This tension can be released by the manipulation of the muscle tissue, or otherwise known as massage. I have demonstrated and described a simple combination of tennis balls in a sock, which can be used for head stability in releasing toxins and maintain muscle mobility, along with the pressure points related to headache areas. I hope I was able to provide useful information today to some or most of you. WOW statement: I’d like to leave you with a quote by Maya Angelou, “I’ve learned that every day you should reach out and touch someone. People love a warm hug or just a
friendly pat on the back”. Are there Any Questions?