Massage Upper Body Copy

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This 20 minute self-massage routine for the spine is ideal as part of a recovery or self-care day.

Rub and Scrub Rib and Cage
time 2.5 min each
Set Time
1 2.5 min each h:m:s

Focus on the most tender spots. Spend a total time of 2.5 minutes per side

Rub and Scrub Sternum/Clavicle
reps 2 min
Set Reps
1 2 min
LAR
Self-Massage: Low Back
time 2.5 min each
"How-to" self-massage for the low back/lumbar region.
Set Time
1 2.5 min each h:m:s

Focus on the most tender spots. Spend a total time of 2.5 minutes per side

ULT
Self-Massage: Foam Roll Lat
time 2 min each
Set Time
1 2 min each h:m:s
LAR
Self-Massage: T-Spine
time 2 min
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 2 min h:m:s
LAR
Self-Massage: Neck
time 2 min
"How-To" self-massage for the Neck
Set Time
1 2 min h:m:s
LAR
Self-Massage: Elbow
reps 10
"How-to" self-massage for the Elbow
Set Reps
1 10
LAR
Self-Massage: Wrists
reps 10
"How-to" self-massage for the wrists
Set Reps
1 10