Trigger points in the deltoid can lead to pain between the shoulder blades, pain in the front of the deltoid, and even upper arm pain.
- Stand with your back towards a wall.
- Place your tennis ball between the back of your right shoulder and the wall. It should rest right above the right armpit.
- Take slow movements to roll the ball around the area. Hold for 20 seconds whenever you find a tight spot or feel referred pain.
- Repeat on the other side.