--- title: Upper Body at-home self care and massage routine description: Do your shoulders live at your ears because you're stressed? We get it, and that's why we came up with this at home upper body self-care and massage! image: https://blog.ripplebasecamp.com/hubfs/bad%20wfh%20posture-1.jpeg --- [![ripple PHYSICAL THERAPY bird](https://blog.ripplebasecamp.com/hs-fs/hubfs/ripple%20bird.png?width=100&height=100&name=ripple%20bird.png "ripple PHYSICAL THERAPY bird")](https://www.ripplebasecamp.com) [Book a FREE 15-Minute Phone Call](https://www.ripplebasecamp.com/contact) Open main menu Close main menu [massage](https://blog.ripplebasecamp.com/tag/massage) # Upper Body at-home self care and massage routine [Angel Lopez](https://blog.ripplebasecamp.com/author/angel-lopez) [Share this blog post on Twitter](https://twitter.com/intent/tweet?text=I+found+this+interesting+blog+post&url=https://blog.ripplebasecamp.com/upper-body-at-home-self-care-and-massage-routine) [Share this blog post on Facebook](http://www.facebook.com/share.php?u=https://blog.ripplebasecamp.com/upper-body-at-home-self-care-and-massage-routine) [Share this blog post on LinkedIn](http://www.linkedin.com/shareArticle?mini=true&url=https://blog.ripplebasecamp.com/upper-body-at-home-self-care-and-massage-routine) ![at-home self care and massage routine](https://blog.ripplebasecamp.com/hubfs/bad%20wfh%20posture-1.jpeg) Whether you are staring at your screen all day or lugging a backpack up a mountain for hours your upper back and neck usually ends up taking a beating.  If you're working from home, you know exactly what [tech neck](https://blog.ripplebasecamp.com/blog/work-from-home-exercises) is and how your posture has slowly started to decline. On top of that, it's starting to hurt as you do an upper body workout or as simple as turn your head to the side when you put your blinker on to turn.  It's frustrating, but what can you do about it!? Trying to figure out what to do at home is hard, but that's why we came up with this solution! Here at Ripple, we have an arsenal of self-care tricks and tips we use whenever we find ourselves needing a little pick-me-up.  We have a three-step process for getting anybody part feeling better after a long day. **Step #1 Soft Tissue Work** Our massage therapists are masters at showing you have to give yourself an at home [massage](https://blog.ripplebasecamp.com/the-ultimate-guide-to-boston-massage-therapy). Using a tennis ball is a great way to dig into your muscles and start to release any overuse tension you may have from work or training. They will target those tight spots on your upper back and give you a feel-good sensation. Spend 1 minute here and proceed to step #2   **Step #2 Stretching** Knowing exactly what and where to stretch is an art form.  Generally, our[Physical Therapists](https://blog.ripplebasecamp.com/the-ultimate-guide-to-boston-physical-therapy) will know exactly what is needed to stretch after an evaluation.  Here, work on passive mobility drills to increase your muscle elasticity and decrease your perception of tightness. This trick is a great way to stretch the neck’s deep musculature opening up more space for step #3 These stretches should be around 1 minute   **Step #3 Get moving!** The third and final step is to get the joints moving. Actively moving the joint through its full range of motion is the best way to increase and maintain your body’s capacity for movement. As we say here at Ripple, “you need active modalities for active results” meaning you eventually need to get moving in order to move easier. It’s not always about stretching and passive modalities. These are intended to be done every day in order to keep the joints as lubricated as possible increasing your movement capacity and decreasing your overall tension. Here is an example of this routine for you to reference if you ever need a quick pick-me-up before or after a long day!   Gave it a shot, but still have questions?  I feel you!  Book a FREE 15-minute phone call with me, and we can discuss the current pain points you're having with your upper body, what it's stopping you from doing, and how we can help fix that.  Book a call today!     ### Leave a Comment ## Related Articles [![Boston Massage Therapy](https://blog.ripplebasecamp.com/hubfs/angel%20massage%20elbow.jpg)](https://blog.ripplebasecamp.com/the-ultimate-guide-to-boston-massage-therapy) ### [The ultimate guide to Boston Massage Therapy](https://blog.ripplebasecamp.com/the-ultimate-guide-to-boston-massage-therapy) ## Ahhhhhh – are you relaxed just thinking about getting a massage?  There really is nothing better. Just knowing you’re about to have 60 or 90 minutes worth of shutting... [Jeremy Dupont](https://blog.ripplebasecamp.com/author/jeremy-dupont) [Read More](https://blog.ripplebasecamp.com/the-ultimate-guide-to-boston-massage-therapy) [![Massage physical therapy](https://blog.ripplebasecamp.com/hubfs/TTW-LenaMirisola-Oct19-139.jpg)](https://blog.ripplebasecamp.com/diving-into-the-5-types-of-massage) ### [Diving into the 5 Types of Massage](https://blog.ripplebasecamp.com/diving-into-the-5-types-of-massage) # **Here in Boston, your options for massage are endless...** [Jeremy Dupont](https://blog.ripplebasecamp.com/author/jeremy-dupont) [Read More](https://blog.ripplebasecamp.com/diving-into-the-5-types-of-massage) #### Location - 661 Boylston Street STE 202 - Boston, Ma - (617) 275-6022 #### Services - [Physical Therapy](https://blog.ripplebasecamp.com/www.ripplebasecamp.com/boston-physical-therapy) - [Sports Massage Therapy](https://blog.ripplebasecamp.com/www.ripplebasecamp.com/boston-massage-therapy) - [Hybrid Personal Training](https://www.ripplebasecamp.com/boston-personal-training) #### Contact - contact@ripplebasecamp.com Follow us on Facebook Follow us on LinkedIn Follow us on Twitter Follow us on Instagram