Roll Ball Trapezius Lower
Description
The roll ball trapezius lower is a self myofascial release drill for the lower trap. Pressing a ball into the lower trap below the shoulder blade releases tightness that limits shoulder blade depression and proper pressing mechanics.
Muscle Group
Equipment Required
Roll Ball Trapezius Lower Instructions
- Lie on the back with the knees bent and feet flat.
- Place a massage ball below the shoulder blade in the mid back.
- Brace the core and keep the head supported.
- Lift the hips slightly to load the ball.
- Roll slowly through the lower trap area.
- Pause on tender spots for several breaths.
- Adjust angle to find the muscle.
- Continue for the working time then switch sides.
Roll Ball Trapezius Lower Form & Visual
Roll Ball Trapezius Lower Benefits
- Releases the lower trap.
- Improves shoulder mechanics.
- Reduces upper back tightness.
- Useful for pressing.
- Joint friendly release.
Roll Ball Trapezius Lower Muscles Worked
- Trapezius
- Rhomboids
- Erector spinae
Roll Ball Trapezius Lower Variations & Alternatives
- Foam Roll Upper Back
- Y Raise
- Cat Cow
- Childs Pose
