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Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Place a massage ball between the upper inner corner of the shoulder blade and a wall.
- 02Lean into the ball gently and turn the head slightly away and downward to expose the levator scapulae.
- 03Make small, slow movements to explore the muscle rather than rolling over the spine or shoulder blade.
- 04Pause on a tender point and breathe steadily while keeping the shoulder relaxed.
- 05Reduce pressure or stop if symptoms become sharp, numb, or radiate into the arm.
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Variations
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Alternatives
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