How to do it
Bend your knees slightly and brace your core to control the lean.
- 1
Stand with your back to a wall and place the roll ball between your upper trapezius (side of your neck/shoulder) and the wall.
- 2
Gently lean into the ball, applying pressure to the muscle.
- 3
Slowly move your body up and down, allowing the ball to roll across the muscle.
- 4
Continue for 30-60 seconds, then switch to the other side.
Expert tip
Avoid pressing directly on the spine or neck; focus on the muscle tissue to the side of the neck and shoulders.
Common mistakes
- ✕Pressing the ball onto the cervical spine
- ✕Rolling the ball down onto the shoulder blade
- ✕Tilting the head sideways into the ball