Scapula Levator Roll-Ball

Roll-Ball-Scapula-Levator_Back Instructions

Positioning:

1. Stand with your feet shoulder-width apart.
2. Position your body side-on to a wall for support if needed. You can also perform this without a wall.
3. Keep your arms relaxed at your sides.

Movement:

1. Begin by gently rolling your shoulders forward in a circular motion, allowing your shoulder blades to move apart and upward.
2. Once you've completed a full rotation, reverse the direction and roll your shoulders backward.
3. Focus on contracting your shoulder blades together as you roll your shoulders back.
4. Repeat this movement slowly, ensuring that you maintain control and awareness of the muscles being engaged.
5. Perform 8-10 repetitions in each direction, taking slow, deep breaths throughout the exercise.
6. Incorporate gentle neck stretches by tilting your head to each side while continuing the shoulder rolls, if desired.

Tips:

- Keep your movements fluid and avoid any jerky motions.
- Ensure your core is engaged to support your posture.
- If you feel any discomfort, reduce the range of motion or take a break.