Trapezius Upper Roll-Ball Stretch

Positioning:

1. Stand with your back against a wall or a flat surface.

2. Keep your feet shoulder-width apart for stability.

3. Ensure your shoulders are relaxed and down, away from your ears.

Movement Instructions:

1. Begin by gently rolling your shoulder blades back and down.

2. Take a deep breath in, allowing your chest to expand.

3. As you exhale, actively engage your core muscles to maintain good posture.

4. Slowly, tilt your head to one side, bringing your ear towards your shoulder. Hold this position for a few seconds.

5. Return to the center and repeat the tilt to the other side.

6. For an added stretch, you can extend your opposite arm down towards the floor.

7. Hold each stretch for 15-30 seconds, and remember to breathe deeply throughout the movement.

8. Repeat the stretches 2-3 times on each side.

Tips:

• Keep movements slow and controlled to avoid straining your neck or shoulders.

• Listen to your body and stop if you feel sharp pain or discomfort.

• Make sure your posture is upright, avoiding any slouching during the exercise.