1. Place a foam roller or a firm massage ball against a stable, vertical surface such as a wall or a pole.
2. Stand with your side facing the wall and locate the upper trapezius muscle, which is near the top of your shoulders and neck.
3. Lean into the roller or ball with the upper trapezius area, applying your body weight to create pressure.
4. Maintain an upright posture with a straight back and knees slightly bent for stability.
5. To increase or decrease pressure, adjust your body position closer to or further from the wall. Use gentle movements to roll the ball over the muscle if using a ball; otherwise, hold the position against the foam roller.
6. Hold the pressure on any tender spots for 30 seconds to 2 minutes, breathing deeply and allowing the muscle to release.
7. Carefully switch sides and repeat the process to ensure both sides of the neck receive the same treatment.
8. Perform 1-3 repetitions on each side, according to your comfort level.
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