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Roll Ball Trapezius Upper Stretch
How to do the roll ball trapezius upper 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
Stand facing a wall and pin a massage ball between the wall and the top of your shoulder, on the meaty ridge of the upper trap. Lean in and slowly roll across the muscle, pausing on tight spots and letting your shoulder relax to release.
- 1A release across the top of the shoulder and upper trap
- 2Firm pressure that softens as the muscle relaxes
- 3Tension draining from the ridge between neck and shoulder
Common mistakes
- Do not shrug; let the shoulder stay down and relaxed
- Avoid pressing into the front of the neck
- Do not roll fast; hold each tight spot to release
Muscles worked
The roll ball trapezius upper stretch mainly works the upper traps.
- Upper TrapsPrimary
- Mid TrapsMinor
Kovo programs the roll ball trapezius upper 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 back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.