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Massage Ball Upper Traps Release
- 1 - Stand or sit upright and place a massage ball on the top of your upper trapezius muscle, between your neck and shoulder.
- 2 - Use your opposite hand to hold the ball in place, or lean against a wall to apply pressure.
- 3 - Slowly roll the ball along the upper trap area, searching for tender or tight spots.
- 4 - When you find a tight spot, pause and apply sustained pressure for 20-30 seconds, breathing deeply to encourage muscle relaxation.
- 5 - Continue rolling along the length of the upper trap, working from the base of the neck toward the shoulder.
- 6 - Tilt your head gently away from the side being worked to increase the stretch and release tension.
- 7 - Repeat on the opposite side, spending equal time on each upper trap.
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