Self Massage Advice

Self Massage Advice, neck and shoulder

Self massage advice. neck and shoulder routine is designed to ease tension. The idea originated from several of my clients saying that they were starting to stiffen up.

Self Massage Advice, neck and shoulder
Self Massage Advice, neck and shoulder pain

This whole routine was delivered to the lovely ladies in North East Network using Zoom and recorded with them.

During the session I do talk to them and get responses back which are muted for recording purposes. It does seem as if I’m talking to my imaginary friends! But honestly they are real!

Lockdown has been tough but I haven’t felt the need for creating someone to talk to – yet!!

The whole routine is seated. You can do the routine through your clothes, if you want to but directly on to the skin is better.

There’s no massage oils or creams used. You’ll need a massage ball. I’m using a spiky ball but any small ball will do.  It needs to fit comfortably in your hand.

Spiky Ball

The ball needs to have a non-shiny surface so it doesn’t just slip off the skin or your clothes and the softer it is, the more comfortable but less effective the massage will be.

To be safe, it is better to do less, use less pressure. If you find that you’re okay with that, then the next time you do the routine, you’ll know that you’re safe to do more movement and use more pressure.

These notes are designed to be used in conjunction with the video. All movements are gentle. Nothing should be done aggressively or quickly. You have to listen to how your body responds to the movement and react to that accordingly.

Self Massage Advice, neck and shoulder

Self massage advice – Mobilisation

  • Rotate your head to look over your left shoulder then the right. Repeat 5-8 times.
  • Drop your chin to your chest and trace the chin round to your left shoulder, back to the centre. Then trace your chin along your chest to the right shoulder, and back to the centre. Repeat 5-8 times.
  • Shrug your shoulders. Repeat 5-8 times.
  • Roll your shoulders forward 5-8 times. Roll your shoulders back 5-8 times.


  • Hold your left shoulder with your left hand. Place your right hand on the left side of your head. Gently draw your two hands apart. Keeping your head in this stretch, drop your hands down to the sides of your body and allow the weight of your arms to lengthen the stretch. Repeat on your right side.
  • Sit on your hands and squeeze your shoulder blades together.
  • With your feet firmly planted on the floor and your lower body facing forward, turn your torso to the right. Using your hands, pull your torso round a little further to affect an active stretch. Repeat on the left side.
  • Repeat the first stretch but at the point you drop your hands to the side of your body, look up then down.

Self Massage

  • Using your massage ball, gently massage the posterior surface of the top of the shoulder and up into the side of the neck, using small circular motions. You should press hard enough to feel the muscle move with the pressure. You’re not just rubbing the massage ball over the skin. This will only irritate the skin and do nothing for your muscles. Then work these small massage circles on the anterior surface of the shoulder and neck. Don’t press on the collar bone, keep above it. Make a mental note where you found a tender spot. We’re going to find it again in the next section.
  • Locate again the tender spot and place two fingers gently on it. The pressure should be gentle. The warmth of your fingers and the gentle pressure should have a softening effect on the tissues underneath. Allow at least 2 minutes for this, More if necessary. 
  • Repeat the side bend neck stretch.
  • Repeat the massage routine on the other side.
  • Using your massage ball, work into the chest muscles, starting at the breastbone and working out towards the point of the shoulder. Pay attention to any tender spots.


  • Sit on your hands and squeeze your shoulder blades together.
  • Repeat the first two mobilisations. Make a mental note if the movements feel at all freer, less tender or less crunchy.

Well, I hope you enjoy this neck and shoulder self-treatment. If you have any concerns about your neck and shoulders, please get a qualified doctor, osteopath, chiropractor, physio or, of course, massage therapist to check before trying this routine.

If you would like any advice please do not hesitate to get in touch

Sports Therapy Massage Newcastle

Meet James Tatham – Sports Therapy Massage Newcastle

Sports Therapy Massage Newcastle, James Tatham

Sports Therapy Massage Newcastle – How Did James Get Started?

James trained at Teesside University, studying for three years and qualifying in 2012. He has been working as a sports therapist for five years. He worked in private practice for four years, doing massage, rehab exercise classes, running clinics and assessments. He does a lot more assessments now he works for himself.

As a keen sportsman when he was younger, playing a lot of football, James often suffered injuries. On a visit to see a physiotherapist James was amazed by how much the physio knew about the human body. Realising that the physio knew his body better than he did, this prompted him to get into sports therapy rather than coaching, which was his initial plan.

And so the study began and James learned that sports therapy focuses on the musculoskeletal system and rehab after injury.

Is Sports Therapy Only for Athletes?

It’s important to know that you can come for a sports therapy session even if you’re not a sportsperson. James treats people from all walks of life, and prefers to work in a relaxed clinic setting rather than out on the side of a sports field. He enjoys seeing people improve over time in their daily life, as well as on a football pitch.

Example of a recent injury

James explained that he recently treated a posterior cruciate ligament (PCL) tear. These occur in the back of the knee, and it’s the ligament that holds the knee together. Patients can be offered surgery, but if they choose not to have that, rehab and soft tissue work can help strengthen the knee.

Soft tissue work involves light massage to increase the blood flow to the injured area. James uses deep tissue massage, a more vigorous form of treatment, to try to separate muscle fibres, break down scar tissue or adhesions to muscles (adhesion is when a fibrous tissue develops from a small tear).

He also does pre-event work to stimulate the muscles. Soft tissue release is designed to lengthen a muscle by working it through its movement. Trigger point work is a held position on an area with a build-up of metabolic waste or which is hypersensitive. This can alleviate the pain and desensitise the area.

How can Sports Therapy Help?

Sports therapy is great for general aches and pains. Everyone has muscles which can get tight. One of the most common problems James treats are caused by people sitting for too long at a desk – they get very tight across their shoulders and mid-back. It can also cause neck pains and tension headaches, so massage will alleviate the tightness in the muscles that have been under stress.

Other typical problems include people who’ve sustained an injury while playing sports, such as receiving a knock in football or rugby. Massage is good for relieving the pain post-match.

What can You Expect During a Sports Therapy Massage Newcastle Session?

James talks extensively to each client about what their particular problem is and what they would like their treatment outcomes to be. He then discusses what he would do to help the patient reach their goals.

During treatment, James explains what he’s doing at every stage, so the client knows what’s happening and they feel comfortable. Deep tissue massage can be aggressive, as it’s designed to loosen tightness, which can sometimes seem scary.

Then, he talks through what the client should do post-treatment and what they can do at home to help themselves. James says that the best solution is to see aprofessional but also do a home exercise plan to really benefit.

Who is Sports Therapy for?

James treats a range of clients, many who are office-based for their working day.

They often have chronic back and neck pain, which is because posture slips after an hour sitting at a desk. James recommends getting up regularly and walking around to reset the body. People come to James as and when they feel they need to have treatment.

James has treated a range of injuries, caused by a variety of sports: football, rugby, cricket, volleyball and swimming. Massage benefits everybody, whether they play sports for fun or are elite athletes. It’s a misconception that you have to be a sportsperson to have sports therapy.

Contact us at The Therapy Rooms  on 0191 2136232 to arrange a Sports Therapy massage appointment with James Tatham.



Acupuncture Migraine – Newcastle

Acupuncture Newcastle – Migraine

Acupuncture Newcastle - MigraineWe provide Acupuncture in Newcastle to help relieve the symptoms and effects of Migraine. Have you ever considered alternative therapies for Migraine?


Acupuncture Newcastle – Facts About Migraine


  • Did you know that migraine is the third most common disease in the whole World with around 14.7% of sufferers. You are not alone! In fact, if you suffer with migraine, you are 1 in 7.
  • Chronic migraine affects approximately 2% if the World population.
  • 75% of migraine sufferers are women – most probably this is hormonally-driven
  • Recent research suggested that there are 190,000 migraine attacks every day here in the UK.


Acupuncture Newcastle – The Impact of Migraine

Migraine is ranked World Wide as the 7th most disabling disease and the leading cause of disability among neurological disorders.

In the UK alone the population loses 25 million days from work or school each year because of migraine and is estimated to cost the NHS £150 million each year, mostly from the costs of prescription drugs and GP visits.


Migraine and Depression – Acupuncture Newcastle

Depression is 3 times more likely in people with migraine and severe headaches than in other healthy individuals.


Acupuncture Newcastle – Migraine Treatment

Acpuncture Newcastle. no trepanning!In the old days, migraine was treated with a surgical procedure knows as trepanning. Trepanning was quite horrific.  A drill was used to drill a hole in to the skull – with the aim to release the evil spirits within – who were obviously the cause of the pain!

Thankfully we have moved on from this!

Acupuncture can be a fantastic aid to sufferers of Migraine. Did you know Seasonal change can be a trigger for Migraine? Spring and Autumn can be a particularly difficult time when migraine strikes.

Acupuncture helps lessen the frequency of attacks and severity of pain .

Acupuncture also reduces the “aftermath ” effect

If you get a chance have a look on BBC iplayer and watch “Health Truth or Scare ” – Episode 3 with Angela Rippon – this demonstrates how well Acupuncture helps clear Migraine

If you would like to find out more about how acupuncture can be used to reduce your migraine symptons please do ring Jo at The Therapy Rooms on 07821 027711 or to book an appointment call 0191 213 6232 or 07974 725 546