How to Massage Your Own Shoulders: 3 Easy Ways

To massage your own shoulders, reach one hand across your chest to the top of the opposite shoulder, squeeze the muscle gently, hold for a breath and release, working from the neck out towards the shoulder, then switch sides. You can add fingertip circles or lean against a ball on a wall. A full session takes about 5 minutes, and all you need is your hands and, if you like, a tennis ball.

Part of the 10-Minute Wind-Down series: short, calm routines you can do at home.

Time needed: About 5 minutes.

What you need: Your hands and, if you like, a tennis ball.

Shoulders often feel tight after long hours at a desk or on a phone, and many people find a short self-massage a pleasant way to take a break. This guide covers three easy ways to do it, how to add shoulder rolls and breathing, and what to avoid. For a quick desk version, see our desk neck and shoulder self-massage routine.

Way 1: the cross-body squeeze

1. Sit or stand tall with your shoulders relaxed.
2. Reach your right hand across your body and rest it on top of your left shoulder, close to the neck.
3. Gently squeeze the muscle between your fingers and the heel of your hand. Hold for a slow breath, then release.
4. Move your hand a little further out towards the edge of the shoulder and repeat.
5. Work back in towards the neck, then switch to the other side.

Let your elbow rest on your chest or support it with your other hand if your arm starts to tire. Keep your head level and your jaw soft.

To follow along at your desk, watch our self-massage for the neck and shoulders video (video by Ann Swanson Wellness on YouTube).

Way 2: fingertip circles along the top of the shoulder

1. Place the pads of your index, middle and ring fingers on top of the opposite shoulder, near the base of your neck.
2. Press gently and make slow, small circles, moving the skin over the muscle rather than sliding across it.
3. After five circles, move your fingers a little further out along the shoulder and repeat.
4. You can also reach both hands over your shoulders at once and circle with both sets of fingertips, if that is comfortable.

This works well for the area close to the neck, which is hard to squeeze.

Way 3: a ball against the wall

A ball lets you reach the area around and between your shoulder blades without straining your arms.

1. Stand with your back to a wall and place a tennis ball between the wall and the muscle at the top of your shoulder blade, beside (not on) the spine.
2. Lean back gently until you feel comfortable pressure.
3. Bend and straighten your knees slowly to roll the ball up and down, and shift your weight to move it side to side.
4. Pause for a slow breath on any spot that feels tight, then keep rolling.

For more ideas, our upper back and neck self-massage with massage balls video shows a short ball routine for the upper back and neck. If you do not have a ball, hold the ends of a rolled towel over one shoulder and pull gently downwards with both hands for light, steady pressure.

Add shoulder rolls and slow breathing

After the massage, finish with a few gentle movements.

• Shoulder rolls: lift your shoulders up towards your ears, roll them back and let them drop. Do five slowly, then five in the other direction.
• Shoulder drops: breathe in and lift your shoulders, then breathe out and let them fall.
• Slow breathing: rest your hands on your thighs and take five slow breaths, letting your shoulders sink a little more each time you breathe out.

How firm and how long

Use gentle to medium pressure. It should feel firm enough to notice but never sharp, and you should be able to breathe slowly and stay relaxed. If you find yourself tensing up, ease off.

Spend about 1 to 2 minutes on each side, and around 5 minutes in total with the shoulder rolls. You can repeat it a few times a day, for example during work breaks. If your shoulders feel tender afterwards, use less pressure next time.

What to avoid

• Pressing on the front or sides of the neck.
• Rolling a ball directly over the spine or the bony top of the shoulder.
• Digging in with your nails or fingertips too hard.
• Massaging over a bruise, injury or swelling.
• Twisting or straining to reach a spot. Use a ball instead.

Safety note: if you have shoulder or neck pain that lasts, a recent injury, numbness or tingling down your arm, or a medical condition, stop and see a doctor or physiotherapist.

This is not medical advice; see a professional for pain.

Frequently asked questions

How to massage tension from shoulders?

Many people find that gentle squeezes on the tops of the shoulders, slow fingertip circles and a ball against the wall help them feel more relaxed. Finish with shoulder rolls and a few slow breaths. If tightness keeps coming back or turns into pain, a doctor, physiotherapist or licensed massage therapist can look at what is going on.

What not to do when massaging?

Do not press on the spine, the front or sides of the neck, bones or joints, and do not massage over injuries, bruises or broken skin. Avoid pressing so hard that it hurts or makes you hold your breath. Stop if you feel numbness, tingling or sharp pain.

How long should it take?

About 5 minutes is enough for a shoulder self-massage. Spend a minute or two on each side, then finish with shoulder rolls and slow breathing. Short, gentle sessions a few times a day tend to feel better than one long, hard one.