Scapula Levator Roll-Ball
Release neck tension with this simple roll-ball exercise. Target your scapula levator for improved mobility and reduced stiffness.
The Scapula Levator Roll-Ball mainly works the traps and neck, with help from the back and shoulders. No equipment needed: it uses just your bodyweight.
Scapula Levator Roll-Ball Muscles Worked
Primary
Upper Traps (trapezius, upper fibers); Neck (back) (levator scapulae)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Shoulder Rotator (subscapularis)
Scapula Levator Roll-Ball Variations and Alternatives
How to do the Scapula Levator Roll-Ball
Roll-Ball-Scapula-Levator_Back Instructions
Positioning:
Stand with your feet shoulder-width apart.
Position your body side-on to a wall for support if needed. You can also perform this without a wall.
Keep your arms relaxed at your sides.
Movement:
Begin by gently rolling your shoulders forward in a circular motion, allowing your shoulder blades to move apart and upward.
Once you've completed a full rotation, reverse the direction and roll your shoulders backward.
Focus on contracting your shoulder blades together as you roll your shoulders back.
Repeat this movement slowly, ensuring that you maintain control and awareness of the muscles being engaged.
Perform 8-10 repetitions in each direction, taking slow, deep breaths throughout the exercise.
Incorporate gentle neck stretches by tilting your head to each side while continuing the shoulder rolls, if desired.
Tips:
Keep your movements fluid and avoid any jerky motions.
Ensure your core is engaged to support your posture.
If you feel any discomfort, reduce the range of motion or take a break.
Scapula Levator Roll-Ball FAQs
What muscles does the Scapula Levator Roll-Ball work?
The Scapula Levator Roll-Ball mainly works the traps and neck, with help from the back and shoulders. The main muscles are the trapezius and levator scapulae.
What equipment do you need for the Scapula Levator Roll-Ball?
None. The Scapula Levator Roll-Ball is a bodyweight exercise, so you can do it anywhere.
What workout day should the Scapula Levator Roll-Ball go on?
It belongs on pull day in a push/pull/legs routine.
What are some Scapula Levator Roll-Ball variations and alternatives?
Similar exercises include the Exercise Ball Serratu Wall Slide, Deltoid Posterior Roll-Ball, Infraspinatu Roll-Ball Stretch and Lying Muscle Semispinali Capiti Activation Roll-Ball.
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