Massage your shoulder with a ball against the wall

Lean a tennis ball between your shoulder and the wall and roll gently.

Why it helps

A ball can reach tight spots you cannot reach with your hands. Gentle pressure often feels relieving.

How to do it

1. Place a tennis ball between your upper back and a wall.
2. Lean in and roll slowly up and down.
3. Spend 30 seconds on each side.

Make it easier

Use a softer ball.

Make it harder

Pause on tender spots for a few breaths.

Avoid your spine and bones, and use gentle pressure only.