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Release
TEST
Upper Shoulder-Blade Stiffness Test
Gently turn your head to each side testing for stiffness or pain at the base of your neck going down the spine to the shoulder blade.
Release
RELEASE
Upper Shoulder-Blade Release
Use the massage ball against a wall to gently release tension along the upper, inside edge of the shoulder blade at the base of the neck. Stay off the spine and bones.
Release
STRETCH
Upper Shoulder-Blade Stretch
Gently stretch the levator scapulae by turning your head to one side then dropping chin to shoulder. Hold the stretch, breathe, and feel the muscle lengthen.
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STRENGTHEN
Strengthen the Middle Back
Build strength in the middle back to support better posture and reduce upper-trap tension. Focus on controlled movement and proper shoulder positioning.
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FINISH
Middle-Back Stretch
Gently stretch the middle back to improve mobility and help relieve overall tension. Breathe deeply and hold the position.
Release
RETEST
Repeat the Upper Shoulder-Blade Stiffness Test
Now repeat the test and compare it with our first result. Notice whether the upper shoulder blade moves more freely or feels less resticted.
How does it feel now?
Compared to before, my upper shoulder blades feel:
Good—this area responded positively.
That suggests this sequence addressed the right area. Continue with the 14-day plan and repeat this routine as directed.
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