Move · Videos · Mobility · 11 min

Ball Release for Upper Back and Shoulders

Ball Release for Upper Back and Shoulders — video by Kendra Fitzgerald Play · 11:13

Video by Kendra Fitzgerald on YouTube · Open on YouTube

Floor-based ball release: a small ball beside the spine while you reach and cross the arm over it, then seated shoulder stretches and a gentle ball roll over the upper traps. Taught by a corrective exercise specialist and yoga teacher, who says to go softer or use the wall if it is too much.

  • 11 min
  • All levels
  • Low impact (no jumping)
  • No equipment

Good forHealthy fascia

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Step by step 6

Tap a time to watch that step in the video.

  1. Lie on a small ball between the shoulder blade and the spine, rolling up and down beside the spine, not on it. 1:16
  2. On a tight spot, move the arm: overhead, cactus arm pulling down, a seat-belt reach across, then waving across. 2:38
  3. Second side: ball between the other shoulder blade and the spine, staying above the floating ribs. 4:46
  4. The same arm movements on this side; if you feel nerviness down the arm, use a softer ball or the wall. 5:47
  5. Seated stretch: cross the arms, lift the elbows, round the back and breathe into the mid-back, then switch. 7:32
  6. Roll the ball gently over the tops of the shoulders, staying off the upper neck, turning the head a little. 9:38

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Pressure should never take your breath away; switch to a softer ball or the wall
  • Roll beside the spine, not on it, and stay above the floating ribs
  • Ease off if you feel nerviness or shooting sensations down the arm

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveshead turned for upper trap roll, chin drop in stretch
  • Shoulders movesarm reaches overhead and across over the ball
  • Upper back movesrolling beside the spine, seated rounding stretch
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Softer ball, a bed, or the wall for less pressure

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Kendra Fitzgerald; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety