Self-Massage for Neck and Shoulders: A 2-Minute Routine

By Mark from Outback, The Outback Series customer care5 min read

The short answer

Sit tall, roll your shoulders to warm up, and apply enough oil to cover the area.
Then: squeeze the top of each shoulder with the opposite hand, make small fingertip circles along the base of your skull, and stroke down the side of your neck from ear to shoulder.
For the spot between your shoulder blades, lean against a wall with a tennis ball behind you. About two minutes, once or twice a day.

Why your neck and shoulders tighten up

Most of it comes down to the position your head spends the day in. Looking down at a phone, a book or a tablet, gripping a steering wheel, hunching over a sink or a workbench: your neck and upper shoulders hold that position for hours.

Stress, cold drafts and a pillow that is too high or too flat add to it. The result is that familiar tight band from the base of your skull out to the tops of your shoulders.

The 2-minute routine

Sit tall (5 seconds). Feet flat, back against the chair, chin level. Let your shoulders drop away from your ears.
Shoulder rolls (15 seconds). Roll both shoulders up, back and down, slowly, five times. Then five times forward.
Apply the oil (10 seconds). Across the back of your neck and the tops of your shoulders.
Shoulder squeeze (30 seconds). Reach your right hand across to the top of your left shoulder. Squeeze the muscle gently between your fingers and palm, hold for a breath, release. Work from the neck out toward the shoulder. Switch sides.
Base-of-skull circles (20 seconds). Place your fingertips on the ridge at the back of your head. Make small, slow circles, working from the middle out toward your ears.
Side-of-neck stroke (20 seconds). Tilt your head slightly to the left. With your right fingertips, stroke gently down the right side of the back of your neck from behind your ear to your shoulder, five times. Switch sides.
Finish (20 seconds). Slowly turn your head to look over each shoulder three times. Breathe out as you turn.

Mark's tipPair it with something you already do every day, like your first cup of coffee or right after you park the car. The routine takes less time than the coffee does.

How to reach the spot between your shoulder blades

The tennis ball on the wall. Put a tennis ball in a sock, hang the sock over your shoulder so the ball sits beside your spine, and lean back against a wall. Bend your knees slightly to roll the ball up and down. Move it to the other side and repeat.
A roll-on extender lets you apply oil to that spot without twisting.
A spray reaches over your shoulder in one move.

More ways to reach it: how to apply lotion or oil to your own back.

Safety first

Massage the back and sides of your neck only. Avoid pressing on the front of your neck.
Keep it gentle. No cracking, jerking or forcing your head into a stretch.
Stop and check with your doctor if you feel dizziness, numbness or tingling down your arm, or if the stiffness came on after a fall or injury.

What we use for neck and shoulders

Outback Original Oil Roll-On

Rolls right onto your neck and shoulders, so your hands stay clean. No menthol, so nothing burns or freezes and there is no strong smell to carry into the office or to bed. Absorbs in about 30 seconds. Covered by our 365-Day Returnless Refund.

See the roll-on

For the spot you cannot reach, add the Easy Reach Extender, or try the Original Oil Spray. More on using Outback here: Outback for neck and shoulders.

Try Outback for a full year

Four Australian plant ingredients, nothing that burns or freezes. Every order is covered by our 365-Day Returnless Refund, ships the same business day when you order by 2pm ET, and ships free on orders of $40 or more.

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Frequently asked questions

Is it safe to massage your own neck?

Gentle massage of the back and sides of the neck is fine for most people. Avoid pressing on the front of the neck and avoid cracking or forcing stretches. If you have numbness, tingling or dizziness, see your doctor.

How often should I massage my neck and shoulders?

Once or twice a day for two minutes works well. Consistency matters more than pressure.

Should I use oil for a neck massage?

Oil lets your fingers glide instead of pulling at the skin. Choose one that absorbs so it does not get on your collar.

How do I massage between my shoulder blades by myself?

Lean against a wall with a tennis ball (in a sock) behind you and roll it up and down beside your spine. A roll-on extender or spray helps you apply oil there.

Why do my shoulders feel tight every evening?

Usually from holding one position for hours: looking down at a screen or book, driving, or working with your arms in front of you. Short breaks and a quick routine like this one help.

More Outback guides

This guide is general information, not medical advice. If neck or shoulder stiffness follows an injury, or comes with numbness, tingling, weakness or dizziness, see your doctor.