Upper Traps

Goal: Reduce neck and shoulder tension

• Place ball between upper trap and wall

• Relax arm

• Use small rolls and breathing

Levator Scapulae

Goal: Reduce neck stiffness tied to scap control

• Place ball near top inside border of shoulder blade

• Turn head slightly away

• Hold pressure gently

Medial Scap Border

Goal: Improve shoulder blade movement and upper-back relaxation

• Place ball along inner border of scap

• Hug yourself slightly

• Roll small and controlled