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Massage Ball Infraspinatus Release
- 1 - Stand with your back near a wall and place a massage ball between the wall and the back of your shoulder blade on the target side.
- 2 - Position the ball on the infraspinatus area, just below the spine of the shoulder blade and away from the shoulder joint, neck, and spine.
- 3 - Lean gently into the ball to apply comfortable pressure while keeping your posture upright and relaxed.
- 4 - Slowly move your body side to side or slightly up and down to roll over the muscle tissue.
- 5 - When you find a tender spot, pause and breathe deeply for 20–40 seconds, allowing the muscle to relax.
- 6 - Continue for the desired duration, then switch sides if needed.
- 7 - Avoid sharp pain, numbness, tingling, or rolling directly over bones or joints.
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