Wall ball upper back
Pin a massage ball between your upper back and a wall to release tight spots around the shoulder blade.
BeginnerMassage ballLow impactSuggested: 40 sec per side
How to do it
- Stand with your back to a wall and a ball beside one shoulder blade.
- Walk your feet out and lean back into the ball.
- Bend and straighten your knees to roll the ball.
- Keep your arms relaxed at your sides.
Work one side, then switch. Timed sets run once per side.
Form tips
- Keep the ball off your spine.
- Hug across your chest to reach deeper.
- Lean in less if it feels too intense.
Muscles worked
Upper backTraps