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Neck taping

Learn how to relieve neck and shoulder tension with kinesiology tape

Follow our step-by-step kinesiology taping guide — at home.

CureTape — How to tape for tension in the neck and shoulder area with kinesiology tape

Do you suffer from neck pain or tension headaches, and does the area where your neck meets your shoulders feel tight or uncomfortable? This taping technique could provide the relief you’re looking for.

If your tension headaches are caused by muscle tightness in the neck and shoulder region, especially in the trapezius muscle (also known as the coat-hanger muscle), kinesiology taping may offer some relief. These headaches are often linked to trigger points within the trapezius, which can also contribute to ongoing neck discomfort.

This page will guide you through how to apply the tape yourself. For best results, we recommend asking someone to help you with the application. Remember: always apply the tape on both sides of the neck and shoulders for a balanced effect.

Jump to: Preparation  ·  Measuring & cutting  ·  Application

Benefits

This taping method may help with:

Relieve pain

Reduce tension and discomfort in the affected area

Support the tissue

Gentle stabilisation during movement and recovery

Improve movement

More comfortable daily activities during recovery

Support recovery

Allow overloaded tissue to recover while staying active

Conditions

It can be applied for:

Overuse complaints

Pain from repetitive strain or prolonged activity

Acute injury support

Additional stability after sudden strain or sprain

Sports-related pain

Support during training and return to sport

Daily discomfort

Relief during walking, standing, or daily tasks

Video Guide

How to tape your own neck and shoulder tension

Tips to ensure your taping treatment for neck and shoulder tension goes smoothly:

Make sure the cause of your pain or symptoms is clearly understood.

Carefully review the taping instructions before getting started.

Choose the tape colour you feel most comfortable with.

Do not stretch the tape at the start or end of the application.

Rub the tape firmly to ensure good adhesion.

Check whether there are any reasons not to use tape (contraindications).

The tape generally stays in place for 3 to 5 days.

Showering is possible while wearing the tape.

Removing the tape is easier with the help of oil.

Preparation

Preparing to tape the neck and shoulder area

Shape
I-tape
Number of strips
2 strips, approximately 25 cm each
Technique
Muscle technique

Measuring

Measuring and cutting the tape

 

Step1

Measure & Cut

  1. Cut two strips of tape, each approximately 25 cm long, and round off the edges to improve adhesion. Choose a tape colour that feels right for you – the colour shown here is simply an example.

Application

Applying CureTape for tension in the neck and shoulder area

Step2

Step 2

  1. Tear the release paper in the middle, about 5 cm from the end.

Step3

Step 3

  1. Tilt your head towards your left shoulder and look upwards to the right.

Step4

Step 4

  1. Apply the anchor without stretch to the right side, on the back of the shoulder.

Step5

Step 5

  1. Remove the backing and apply the tape with light tension along the top of the trapezius, heading towards the base of the neck (just off the shoulder line, slightly towards the back).

Step6

Step 6

  1. Repeat the same steps on the opposite side, this time tilting your head to the right and looking up to the left.

Step7

Step 7

  1. Rub the tape firmly to activate the adhesive and ensure good sticking.

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Christina’s expert advice on taping the neck and shoulder area for relief

When taping your neck, it’s crucial to choose a tape that provides strong adhesion and support. That’s why I recommend CureTape kinesiology tape. For regular use, CureTape Classic or Art is ideal. However, if you’re engaging in extreme sports or swimming, opt for the extra sticky CureTape Sports variant! I have selected practical, easy-to-follow self-taping applications alongside a few valuable tips from clinical experience. For an optimal recovery, remember to combine this taping with specific neck mobility and posture exercises, and always consult a physiotherapist or GP if your symptoms persist.

In these self-taping instructions, I’ve selected techniques that are simple enough to apply on your own. However, when it comes to taping the neck, having someone assist you is highly recommended. To ensure the taping process is both safe and effective, I’m sharing a few practical tips based on my years of clinical experience. If your symptoms persist, always consult a healthcare professional or physiotherapist.

Christina Peter

Christina Peter
Physiotherapist & Taping Instructor

Christina Peter

Disclaimer: Please note: the suggested tape applications and the information on our website regarding the possibilities of the Medical Taping Concept are not yet scientifically proven. The stated claims are based primarily on extensive experience from therapists and users of CureTape® products. No rights can be derived from the content on this website.

Contraindications for not using tape: pregnancy, open wounds, bone fractures, unexplained complaints, allergies and skin conditions, medication use such as blood thinners, thrombosis, and fever. Always consult a medical professional if in doubt.