Roll Ball Deltoid Posterior
Side-on to a wall, a massage ball pinned behind the shoulder while that arm reaches across the chest, which draws the rear delt tight over the ball.
How to do it
Setup
Standing side-on to a wall, a massage ball between the wall and the back of the shoulder, that hand on the opposite shoulder.
Steps
- Lean into the wall until the ball presses the back of the shoulder.
- Shift the body up and down a little so the ball rolls over the muscle.
- Pause on a tender spot and breathe until it eases, then switch sides.
Common mistakes
Ball on the bone: slide it onto the soft back of the shoulder. Arm hanging loose: reach across the chest to put the muscle on stretch. Leaning so hard that the shoulder pinches: ease off and let the wall take less.
Breathing
Steady throughout; never held.
