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Self-massage of posterior shoulder tension points with a ball

Self-massage of posterior shoulder tension points with a ball, 2 sets of 1 minute

Illustration of the Self-massage of posterior shoulder tension points with a ball exercise

Listen to the instructions

How to do the exercise

Sets: 2

Duration: 1 minute per set

Description: Place a ball against the posterior area of your shoulder where you feel tension. Apply slow and controlled pressure while performing small movements up and down or front and back to relax the muscles.

Tips: Breathe deeply and avoid applying too much force to prevent pain. Focus on the most tense areas for better effectiveness.

Progression: Gradually increase the duration up to 2 minutes per set when you feel comfortable with the exercise.

At a glance

Goal
Stretching
Level
Beginner
Equipment
balle de massage
Starting position
Debout ou assis, balle placée contre la zone postérieure de l’épaule
Clinical goal
Étirement et relâchement des tensions musculaires postérieures de l’épaule
Also known as
massage épaule avec balle, relâchement épaule postérieure, auto-massage épaule arrière

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.