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Upper Trap Ball Release

BeginnerMobilityTier T1

Use a ball against a wall to release tight upper trapezius muscles. Good for desk workers with shoulder tension.

Targets: Neck (Cervical Spine)
Muscles: Upper Trapezius

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • wall + small ball

No equipment? Try: Foam roller, Massage cane

Dosage

1

Sets

60 sec

Reps / Time

0 sec

Rest

Hold 30-60 seconds per spot

Tempo

Step-by-Step Guide

Set up

  • Stand with back to wall
  • Place tennis or lacrosse ball on upper trap (between neck and shoulder)
  • Lean back to trap ball between you and wall

  1. No image for this step. Follow the written instruction.

    Step 1 of 5

    Lean gently into the ball

  2. No image for this step. Follow the written instruction.

    Step 2 of 5

    Find a tender spot (not sharp pain)

  3. No image for this step. Follow the written instruction.

    Step 3 of 5

    Breathe and relax into the pressure

  4. No image for this step. Follow the written instruction.

    Step 4 of 5

    Hold for 30-60 seconds

  5. No image for this step. Follow the written instruction.

    Step 5 of 5

    Move ball to find other tight spots

Breathing

  • Slow deep breaths
  • Exhale to relax muscle

Form Cues

  • Gentle pressure only
  • Breathe into tension
  • No sharp pain
  • Relax your shoulders

Common Mistakes to Avoid

  • Too much pressure
  • Holding breath
  • Rolling too fast
  • Pressing on bony areas

Safety Information

No numbness or tingling should occur. Avoid pressing on spine.

Progressions

Firmer ball. Add arm movements while pressing.

Regressions

Use softer ball. Less body weight pressure.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.