Upper Trapezius Release Roll-Ball
Melt upper back & neck tension away! This roll-ball release targets tight upper traps for sweet relief. It's simple, effective, & feels amazing.
The Upper Trapezius Release Roll-Ball mainly works the traps, with help from the shoulders and neck. You'll need: foam roller.
Required Equipment
Upper Trapezius Release Roll-Ball Muscles Worked
Primary
Upper Traps (trapezius, upper fibers)
Secondary
Front Shoulder (anterior deltoid); Side Neck Flexor (sternocleidomastoid)
Upper Trapezius Release Roll-Ball Variations and Alternatives
How to do the Upper Trapezius Release Roll-Ball
Place a foam roller or a firm massage ball against a stable, vertical surface such as a wall or a pole.
Stand with your side facing the wall and locate the upper trapezius muscle, which is near the top of your shoulders and neck.
Lean into the roller or ball with the upper trapezius area, applying your body weight to create pressure.
Maintain an upright posture with a straight back and knees slightly bent for stability.
To increase or decrease pressure, adjust your body position closer to or further from the wall. Use gentle movements to roll the ball over the muscle if using a ball; otherwise, hold the position against the foam roller.
Hold the pressure on any tender spots for 30 seconds to 2 minutes, breathing deeply and allowing the muscle to release.
Carefully switch sides and repeat the process to ensure both sides of the neck receive the same treatment.
Perform 1-3 repetitions on each side, according to your comfort level.
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Upper Trapezius Release Roll-Ball FAQs
What muscles does the Upper Trapezius Release Roll-Ball work?
The Upper Trapezius Release Roll-Ball mainly works the traps, with help from the shoulders and neck. The main muscles are the trapezius.
What equipment do you need for the Upper Trapezius Release Roll-Ball?
Foam roller.
What are some Upper Trapezius Release Roll-Ball variations and alternatives?
Similar exercises include the Foam-Roll Upper-Back, Head & Back Roll-Ball Stretch, Deltoid Posterior Roll-Ball and Lying Muscle Semispinali Capiti Activation Roll-Ball.
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