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Traditional wellness · educational

Acupressure for Neck and Shoulder Tension

For a neck and shoulders that feel knotted — the classic desk-posture complaint. Work from the base of the skull outward, then finish with the hand point you can press anywhere.

Start with these
  1. GB20 — base of the skull · thumbs press up & in · 30–60s
  2. GB21 — top of the shoulder · pinch-roll gently · 30s each side
Another minute? Add SI3. Jump to the point-by-point →

How to press

Tool — your thumb pad or index-finger knuckle. No gadgets needed.
Angle — press straight in, perpendicular to the skin.
Pressure — firm but comfortable: a dull ache, never sharp pain.
Time — 30–60 seconds per point. Breathe slow, press on the exhale.

The points, one by one

GB20 acupressure point diagram
GB20 · Fēngchí
风池 · back of skull, neck hollows
Why people try it
A common point for neck and head tension.
How to use
Thumbs press up & in, 30–60s.
When to try
After screen time or when your neck feels tight.
How to tell you've got it
A spreading ache that can reach up the back of the head.
Common mistake
Pressing the skull instead of the hollow beneath it. Tilt your chin slightly down to open the space first.
GB21 acupressure point diagram
GB21 · Jiānjǐng
肩井 · top of shoulder
Why people try it
A go-to for shoulder and neck knots.
How to use
Pinch-roll with thumb + index, 30s; don't crush.
When to try
When shoulders are tight or knotted.
How to tell you've got it
A strong, near-instant ache — this point answers to far less pressure than it seems to want.
Common mistake
Squeezing hard. Pinch and lift gently instead; a deep crush here only makes you tense up more.
⚠️ Traditionally avoided in pregnancy
SI3 acupressure point diagram
SI3 · Hòuxī
后溪 · outer palm edge
Why people try it
Used for desk-posture neck and back tension.
How to use
Press into a table edge or thumb, 30s.
When to try
After sitting at a desk.
How to tell you've got it
A sharp-but-pleasant ache right along the outer edge of the hand.
Common mistake
Pressing with an open hand. Make a loose fist first — the point only appears when you do.

The full routine

1
GB20
base of skull · thumbs press up & in · 30–60s
→
2
GB21
top of shoulder · pinch-roll gently · 30s each side
→
3
SI3
outer palm edge · press against a table edge · 30s each hand

Hard to reach your own shoulders? SI3 on the outer palm edge works against a table edge instead — useful when you are still sitting at the desk. Keep GB21 gentle: a deep crush here only makes you tense up more.

Common questions

Which points help with a stiff neck?
GB20 (the two hollows at the base of the skull) and GB21 (the top of the shoulder) are the classic pair in traditional practice. SI3, on the outer edge of the hand, is used for desk-posture neck and back tension and can be pressed against a table edge.
How do I know I have found GB20?
It sits in the two hollows either side of the midline at the base of the skull. Tilt your chin slightly down to open the space, then press up and in. You are looking for a spreading ache that can reach up the back of the head.
How often can I do this?
It takes about two minutes, so it fits a mid-afternoon screen break. Once or twice a day is a common traditional rhythm. For persistent or severe neck pain, or any pain after an injury, see a clinician.

Want all 15 points in one printable guide?

This page covers what you need for today. The Starter Kit puts the full set of 15 points together with 6 ready-to-use routines — bedtime, travel, daily reset, morning, desk and monthly comfort — plus 9 hand-demo clips so you can see the press-and-hold motion, not just read about it.

Get the Starter Kit — $12 See all 15 points first — free

Where to go next

All 15 points, on one page →The full acupressure points chart — locations and how to press each one. Acupressure for Head and face tension →A single-page routine for this too. Acupressure for Tired eyes after screens →A single-page routine for this too.

Educational use only — not medical advice. Acupressure is a traditional practice, not a medical treatment. This page describes how the points are traditionally used; results vary, and nothing here diagnoses, treats, or cures any condition. Points marked as avoided in pregnancy (LI4, SP6, GB21) should be skipped if you are or may be pregnant — check with a qualified practitioner first. Don't press on injured, inflamed, or broken skin. For persistent, severe, or worsening symptoms, see a clinician.

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