Mid-Trapezius Supine Rollout
- Sit on the floor with your knees bent and your feet flat on the ground.
- Place the ball behind you and slowly lower your back onto the ball, adjusting it so that it rests right inside of the top of your right shoulder blade.
- Slowly roll the ball down the inside of your right shoulder blade, stopping for at least 20 seconds whenever you find a knot.
- Once you get to the bottom of the shoulder blade, slowly roll all the way back up, stopping when you find a point of tension.
- Repeat on the other side