Step by step instructions, muscle activation and variants for the Ball Upper Trapezius Release.
A self-myofascial release technique using a firm ball against a wall to apply targeted pressure to the upper trapezius muscle. This helps relieve tension in the neck and upper shoulders, reduce headaches associated with tight traps, and improve shoulder mobility.
The Ball Upper Trapezius Release 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.
