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Exercise overview
Training details
Shoulders
Equipment
Massage Ball
Sets × time
3 × 30 sec
Rest
15 sec
How to perform it
Step-by-step instructions
- 01Place a massage ball between the front, side, or rear deltoid and a wall.
- 02Lean into the wall gradually to create controlled pressure on the muscle rather than the shoulder joint.
- 03Make short, slow movements over the tight area.
- 04Pause on a tender point while breathing normally and keeping the arm relaxed.
- 05Change the arm angle to reach another part of the deltoid, then repeat on the opposite shoulder.
Use this exercise in a plan