Exercise #1 – Rolling the tennis ball around back on a wall
So that the tennis ball does not fall to the ground often, and to help place the ball on your back, place the ball into a sock.
Roll the tennis ball around on your back. When you come across a specific place that is tight, try leaving the tennis ball in that place and lean into the wall more.
Make sure to not push the tennis ball into your spine, or other bony areas. The tennis ball should just be pushed into muscles.
Exercise #2 – Releasing the Trapezius
The trapezius is a large muscle between the back of your neck and your shoulder. Place the ball on this muscle as I am demonstrating below.
Then using a door way, press the tennis ball into the muscle. As demonstrated below the body has to hinge forward and head hang below the shoulders. Although this exercise is awkward, its definitely worth it because this muscle gets so tight.
Pictured below is a closer view of the tennis ball pushing into the muscle.
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