Step by step instructions, muscle activation and variants for the Ball Roll — Neck and Shoulder Blade.
A myofascial release technique targeting the levator scapulae — the muscle running from the upper cervical vertebrae to the top corner of the shoulder blade. Rolling it relieves neck stiffness and upper back tension commonly caused by desk work and poor posture.
Common mistakes content is coming soon.
The Ball Roll — Neck and Shoulder Blade is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.