Step by step instructions, muscle activation and variants for the Ball Roll — Upper Trapezius Stretch.
A myofascial release technique targeting the upper trapezius — the muscle spanning from the base of the skull to the shoulder and upper spine. Rolling it out relieves the chronic tension and headaches associated with stress, poor posture, and prolonged desk work.
Common mistakes content is coming soon.
The Ball Roll — Upper Trapezius Stretch 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.