Roll Ball Scapula Levator
Back to a wall, a massage ball pinned at the upper inner corner of the shoulder blade, where the levator scapulae meets it at the base of the neck.
How to do it
Setup
Standing with the back to a wall, feet a step out, a massage ball between the wall and the top inner corner of one shoulder blade.
Steps
- Lean back until the ball presses beside the base of the neck.
- Lower and raise the body a little so the ball rolls along the edge of the blade.
- Pause on a tender spot and breathe until it eases, then switch sides.
Common mistakes
Ball on the spine: keep it a thumb's width to the side. Pressing into the side of the neck: stay on the corner of the blade, below it. Shrugging to find the spot: shoulders down, let the ball do the work.
Breathing
Steady throughout; never held.
