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Upper Trap Release

Primary target: Levator Scapulae (肩胛提肌)

Exercise Details

Equipment
Massage ball/foam roller
Sets & Reps
2-3 holds × 30-60 s per side
How to do it
Place the ball on the upper trap (the neck-shoulder corner), rotate the head away for pressure; once you find the tender spot, breathe deeply and let the tissue slowly release; add gentle movement.
Common mistakes
Pressing directly on the spine or the front of the neck (never), pressing too hard, holding your breath

Muscles Worked

Levator Scapulae

Other Exercises for the Same Muscle

Shrug (Synergy) · Scapular Control Drill · Neck Side Stretch (Release)

See the Levator Scapulae in the 3D anatomy tool →