Three simple self-massage moves for a tight neck
For the days between sessions, when the screen wins and the shoulders creep up.
Most desk-bound neck tension lives in a few predictable places, and you can reach all of them yourself. Start warm — a hot shower or a heat pack for a couple of minutes — so you are not working on cold, guarded muscle.
Try slow circles with two fingers along the ridge where the neck meets the skull, then a gentle squeeze-and-hold of the meaty part of each shoulder, then small nods and turns to let it all move. Easy pressure, long exhales, no forcing.
Five minutes, twice a day, does more than one heroic ten-minute dig. Consistency beats intensity here, exactly as it does on the table.