To begin, Spencer will place you on a mat with a small tennis ball (or any ball of that size) under your upper trapezius muscle, which extends from the base of the neck to the middle of the back, extending across your shoulders. . With the ball in that area, you make small movements with your head and neck.
Then, you assemble your weapons. First, you raise a hand directly above your head. Then you sit up and cross your arms across your chest and then lie down on the tennis ball. The goal of all these steps is to put some necessary pressure on your trapezius muscle. Moving your arm changes the position, extension and engagement of your shoulder muscles, which in turn, can give you unique extensions that work together to relieve you of built-up neck and shoulder tension.
Spencer emphasizes that such stretches are usually more important than slowing down. Sometimes, if you stretch too hard or too fast, this area of the body may react stiffly. You complete the stretch session by switching to your other shoulder and then sit down to stretch some juicy neck.
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