I don’t know anybody that doesn’t carry tension in their upper back and traps. This rolling technique is just the ticket to loosen up that tension you’ve been carrying around all day. I suggest using a Yoga Tune Up® Alpha ball for this. Start with your back against a wall and squat down a little. Place the Alpha ball behind your back to the right or left of your spine up between the shoulder blades. Bridge your hips away from the wall so you can press your weight into the ball. Now start to bob up and down like an oompa loompa as you push with your legs. The real money maker is rolling the ball up onto your shoulder like a parrot. In order to do this you have to turn slowly as you lower into your squat. The ball will cross the muscle fibers of the levator scapula as well as the upper trapezius. It’s very intense. Move slowly and deeply and with purpose. Breathe deeply.
Check in and Check out with either your overhead position or simply look at your posture in the mirror between sides. I often see a visible difference in the height of my shoulders after doing this for just a few minutes. The side you just rolled will often be lower than the unrolled side.
The rules for the Ball Fucking Harder Challenge are easy. First, I recommend getting some Yoga Tune Up® balls to roll on. All you have to do is post a pic or video of yourself doing the technique and tag me (@coachpanda). Use the hashtags #ballfuckingharder #30daypandachallenge #supplepandas #pandiculation. The challenge is even better when you share it with friends so tag your friends to play along.