Posterior shoulder wall massage

Equipment

Soft massage / tennis ball

Position

standing

Pacing

Brief contact, adjusted to comfort

The setup & movement

1. Stand with your back angled toward a wall. Rest the working-side hand on the opposite shoulder if comfortable.
2. Place the ball over the muscular back of the shoulder, below the shoulder-blade ridge; keep it off bony edges.
3. Lean lightly into the ball and use small movements. Step away to reduce pressure.

What this guide establishes

Published self-care description; not a trial of this exact routine.

Start with controllable contact. A suggested duration is not a requirement to continue through discomfort. If you have an injury or a condition that changes whether massage is appropriate, ask a qualified clinician first.