Shoulders · Roll Ball
Roll Ball Infraspinatus Stretch
How to do the roll ball infraspinatus stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Roll Ball
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie on your back or against a wall with a massage ball placed on the back of your shoulder blade, below the spine of the scapula. Settle your weight onto the ball and slowly roll over the infraspinatus, pausing on tight spots to release.
- 1A release across the back of the shoulder blade
- 2Firm pressure that softens as you hold
- 3The rotator cuff at the rear shoulder letting go
Common mistakes
- Do not press directly on the spine or shoulder bone
- Avoid forcing through sharp pain
- Do not roll quickly; move slowly across the muscle
Muscles worked
The roll ball infraspinatus stretch mainly works the external rotators.
- External RotatorsPrimary
- Mid TrapsMinor
- Rear DeltsMinor
Kovo programs the roll ball infraspinatus stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.