Move · Videos · Mobility · 4 min

Wall Ball Self-Myofascial Release for Upper Back and Shoulder

Wall Ball Self-Myofascial Release for Upper Back and Shoulder — video by Momenta Chiropractic Play · 3:44

Video by Momenta Chiropractic on YouTube · Open on YouTube

A chiropractor shows how to pin a lacrosse ball against a wall on the upper trap, the corner of the shoulder blade and the rhomboids, adding arm and head movement. A quick, simple technique lesson.

  • 4 min
  • Beginner
  • Low impact (no jumping)
  • wall

Good forHealthy fascia

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Step by step 5

Tap a time to watch that step in the video.

  1. The muscles: upper trap on top of the shoulder, levator at the blade's top corner, rhomboids behind the blade. 0:21
  2. Upper trap: pin the ball on the wall on top of the shoulder, lean in, take the arm down and across, head following. 0:51
  3. Levator: ball on the inner top corner of the shoulder blade, off the bone; arm down and across, eyes following. 1:52
  4. Rhomboids: ball behind the middle of the shoulder blade; take the arm straight across at mid height, then the head. 2:36
  5. Do 5 to 10 repetitions per area at a tolerable pressure, and stop if it doesn't feel tolerable. 3:14

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

Form cues from the coach

  • Lean into the wall with light pressure and hold the ball in place
  • Take the arm down and across while the head follows
  • Use a tolerable pressure and stop if it hurts

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveshead follows the arm down and across
  • Shoulders movesarm moves down and across against the ball
  • Upper back movesball pinned on trap, levator and rhomboids

Easier option from the coach: Lean in with light pressure; stop if it is not tolerable

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 Momenta Chiropractic; 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