Upper Body Techniques

Neck Release

  1. Lie on the ground with the balls under the base of your skull, your hands under each ball. 
  2. Slowly press into the balls, turning your head from side to side. 
  3. The focus of this movement is on relaxation – allow your head to melt into the balls. Breathe slowly and deeply as you add pressure into any tender points you find. You may wish to nod your head up and down, or move ear to shoulder – whatever movement you find helps. 

Top Shoulder Roll

  1. Place the ball at the crook of your neck and shoulder and lean against the close edge of a cornered wall. Move your body and the ball as you need to locate the tender points. 
  2. When you find these points, breathe slowly and deeply as you add pressure into the ball. 
  3. Where possible, support the ball with the opposite hand to the shoulder you are working on. Allow the worked-on arm to relax by your side. 
  4. You may also wish to address these points while on your back, knees bent and ball under the top of your shoulder. Gently rise into a pelvic curl to increase the load on your tender points. 
  5. In both positions, you can add traction on the ball by pulling the cord with your opposite hand in the direction of need, for example towards your opposite hip. 

XX Roll

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XX Roll

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XX Roll

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XX Roll

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XX Roll

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XX Roll

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