SMFR Mid Back (With Ball)

LEFT

Target: Left Mid Back, Shoulder
Position: Standing

  1. Face away from wall with left arm across body to the right side

  2. Place ball at wall and at left mid back, between left shoulder blade and mid back

  3. Lean back into ball to apply pressure to muscle region

  4. Shift body up and down, and left to right to move ball around muscle regions

  5. When tender spot is located, slowly round spine and head down towards the ground bringing left arm farther down into/across body

  6. Bring spine and head back up into extension and bring left arm up away from body overhead at 45° angle to shoulder

  7. Move in 1 inch increments with muscle fully relaxed

  8. Hold any tender spot for 10-15 seconds

RIGHT

Target: Right Mid Back, Shoulder
Position: Standing

  1. Face away from wall with right arm across body to the left side

  2. Place ball at wall and at right mid back, between right shoulder blade and mid back

  3. Lean back into ball to apply pressure to muscle region

  4. Shift body up and down, and left to right to move ball around muscle regions

  5. When tender spot is located, slowly round spine and head down towards the ground bringing right arm farther down into/across body

  6. Bring spine and head back up into extension and bring right arm up away from body overhead at 45° angle to shoulder

  7. Move in 1 inch increments with muscle fully relaxed

  8. Hold any tender spot for 10-15 seconds

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Shoulder Medial Rotation, ShoulderMatt AdlerSMFR, FRP Mobilization, Beginner, Intermediate, Advanced