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Roll Ball Upper Trapezius Release
How to do the roll ball upper trapezius release, 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
- Isometric
- Mechanic
- Isolation
How to do it
Place a small roll ball between your upper trap and a wall, just inside the shoulder blade near the base of your neck. Lean into it and slowly roll across the muscle, pausing on tight spots and breathing through the tension.
- 1A deep release across the top of your shoulder
- 2Tension easing as you breathe and stay on a tender spot
- 3Your neck and shoulder relaxing away from your ears
Common mistakes
- Rolling directly on your spine or the front of your neck
- Pressing so hard it sharpens into pain
- Holding your breath or shrugging the shoulder up
Muscles worked
The roll ball upper trapezius release mainly works the upper traps.
- Upper TrapsPrimary
- Mid TrapsMinor
Kovo programs the roll ball upper trapezius release 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.