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Massage Ball Upper Back Release
- 1 - Place a massage ball between your upper back and a wall, positioning it beside the spine rather than directly on the spine.
- 2 - Lean your body weight gently into the ball and keep your feet staggered for balance.
- 3 - Slowly bend and straighten your knees to roll the ball over tight areas of the upper back and between the shoulder blade and spine.
- 4 - When you find a tender spot, pause and breathe deeply while maintaining comfortable pressure.
- 5 - Move your arm on the same side slowly across your body or overhead to help release tension around the shoulder blade.
- 6 - Continue for the desired duration, then switch to the opposite side.
- 7 - Avoid rolling directly over the spine, neck bones, or any area that causes sharp pain, numbness, or tingling.
