Get a foam roller place it at the base of your neck, keep knees bent and roll up and at the same time raise both hands over head as the roller moves down your upper back, when you reach armpits roll side to side and massage those muscles as well roll to neck tuck chin and side to side, repeat. Leave a tennis ball in your car to place between your seat and shoulder, spine, neck while driving and massage. Find another ball firmer and smaller to place between wall and shoulder and massage. Drink water, no booze, and no nicotine. There are many more tools I use but this should get u started.