[Shoulder Tune Up Part 1]

You know that spot at the top of your shoulder that is constantly filled with tension and in KNEAD of a massage?

The trapezius is large muscle of the upper back that runs from the base of the skull (the occiput), to the spine of the scapula and lateral most 1/3 of the clavicle, to the 12th thoracic vertebrae (at the very bottom of your rib cage). The upper fibers of the trapezius run in a diagonal direction from the base of your skull to your clavicle and scapula. Anytime your shoulders sneak up towards your ears on that stressful phone call, you pin your cell phone between your ear and shoulder, or find yourself carrying a heavy bag or purse over one shoulder, the upper most fibers of the trapezius will very loudly let you know.

The upper trapezius also has a habit of becoming a helper muscle – and attempting to compensate or assist almost every other muscle of your upper body, leaving it overworked, exhausted and quite unhappy!

Thankfully, there is a super easy Trapezius Tension Tamer that you can do at a wall. The wall is a great option if you are in a place where you can’t get down on the floor (at work or in an airport) or if the floor is too intense.

Grab a pair of any size of Roll Model Therapy Ball, head to the wall and check out the video below with Jill Miller on how to tame the tension of your upper trapezius!

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Kim Paradis

I love this one! Lately I was particularely grumpy when I came back from work, then I realized it was because of upper trapezius pain due to stress… I now roll myself every time I come back home and I can now easily enjoy my evening!


I don’t know why but I always do this exercise on the floor ,I will try on the wall it’s seem even more efficient

Elise S Guadalupe

My Trapezius muscles always seem to be angry. Especially first thing in the morning because of the way that I sleep. I have incorporated an extra ten minutes into my morning routine to stretch and self massage my entire shoulder complex and after a week, I have much more flexibility and an improved Arda Muka Svasana.


Makes me think of all the times I’m around loved ones, and they always say “can you rub my shoulders?” What a stressful life those trapezius muscles bear and what relief we can provide people with this method.


This has been one of my “problem areas” for quite a while! Even though paying more attention to a better posture, exercising, stretching and massages has been very helpful, I still felt discomfort in these areas most days. It made a huge difference when I started using the therapy balls as they are so easy to transport and therefore accessible to use wherever I am to provide immediate relief!


My upper traps have always been my stress spot! Along with slightly lower, I build up tons of little knots…I love having these rolling moves in my arsenal to be able to relieve my pain myself!