You are going to love this. First you need a firm ball – Tennis ball, Lacrosse ball, trigger point ball etc. Place the ball as shown into your upper traps bulk which is right between he top of your shoulder blade and your neck/spine Now lift your arm on the same side straight up. Note: You will feel discomfort if you are on the tight muscles. Repeat ten times and then move the ball up or down to find another tight spot Tip: If you can’t feel anything happening (and if you can handle it!), put more pressure through the ball by bridgeing your backside off the ground. This is a great self treatment exercise, especially for desk workers as not only does it release knots and tension from your shoulder and neck but mobiles the ribs around it too, ensuring they are moving nicely.