Lower Trapezius Wall Release

The trapezius is a large, diamond-shaped muscle that starts from the top of the neck and goes to the mid-back. Trigger points of this muscle can cause pain to the side of the neck, jaw, and face, and can produce a throbbing headache in the temples.

  1. Stand by a wall.
  2. Place the ball against the wall and lean back against it so that it rests below one of your shoulder blades.
  3. Take small rolling circles until you find a point of tension. Hold for at least 20 seconds, and then continue rolling around the area until you find another spot.
  4. Once you no longer find any points of tension, repeat on the other side.

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