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Home / How to tape / Neck taping / How to tape for tension in the neck and shoulder area with kinesiology tape

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.

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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.

Preparing to tape the neck and shoulder area

Tape

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

Measuring and cutting the tape

Step

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.

Applying CureTape for tension in the neck and shoulder area

Step

Tear the release paper in the middle, about 5 cm from the end.
Tilt your head towards your left shoulder and look upwards to the right.
Apply the anchor without stretch to the right side, on the back of the shoulder.
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).
Repeat the same steps on the opposite side, this time tilting your head to the right and looking up to the left.
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

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

Physiotherapist and Taping Instructor

Disclaimer:
Please note: we emphasize that the suggested tape applications and the information on our website regarding the possibilities of the Medical Taping Concept are not yet scientifically proven. The statements and examples mentioned are based on years of experience from patients and trained therapists.

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 specialist before applying tape in these cases.