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A knot in your muscle can be a pain, but when it’s in your neck or upper back, it’s especially frustrating. While getting a massage can help, it can be expensive and an inconvenience to your busy day.

Allyn Kakut, DPT, a wellness physical therapist at the Mayo Clinic describes how to knead away the cramp yourself with this quick, 60-second routine:

Step 1: Find the sore spot. If the pain is on your right side, place your right hand on the area. If it’s on the left, use your left hand.

Step 2: Push the knot with your fingers using firm pressure. It should not be a sharp pain, rather a good hurt. If you cannot reach it, you can use a tennis ball.

Step 3: Turn your head in the direction opposite of the cramp, and bend it diagonally. Partnered with pressure, activating the cramped muscle can help relax the knot.

Step 4: Repeat steps 1 through 3 about 20 times in a row. Give your neck a long stretch afterward. You may complete the serious throughout the day to relax your muscle more.

Source: Prevention: http://www.prevention.com/health/health-concerns/quick-massage-neck-pain-relief

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