Exercise guide
Roll Ball Back Head Stretch
- Beginner
- Isolation
- Timed hold
- Shoulders
This targeted stretch utilizes a medicine ball against a wall to provide self-myofascial release and a deep stretch for the upper trapezius and suboccipital muscles, effectively relieving neck tension.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your back to a wall and place a small medicine ball between the back of your head (just above the neck) and the wall.
- Step your feet forward about 6-12 inches from the wall to create a slight lean, ensuring the ball is held securely by your head pressure.
- Keep your arms relaxed at your sides and your shoulders pulled down and away from your ears.
How to do it
- Slowly rotate your head to the right, rolling the ball along the base of your skull toward your ear while exhaling.
- Hold the position for 2-3 seconds at the point of peak tension, feeling the stretch through the side of the neck and upper trap.
- Inhale as you slowly roll the ball back to the center starting position.
- Repeat the movement to the left side, alternating back and forth with a slow, controlled tempo.
Form checklist
- Maintain a slight chin tuck throughout the movement to keep the cervical spine neutral.
- Keep your chest open and avoid rounding your shoulders forward.
- Apply firm but comfortable pressure against the ball; do not press so hard that it causes sharp pain.
- Ensure your feet remain flat on the floor for a stable base.
Pro tips
- To deepen the release, gently shrug your shoulder up and then forcefully depress it down while the ball is pinned against the trap-neck junction.
- Focus on deep diaphragmatic breathing to help the nervous system relax the targeted muscles during the roll.
Make it harder
- Switch to a smaller, firmer ball like a lacrosse ball for more localized trigger point therapy.
- Incorporate a slight 'nodding' motion (up and down) while the head is rotated to the side to catch different fibers of the trapezius.
Frequently asked
- What muscles does the roll ball back head stretch work?
- The roll ball back head stretch primarily targets the trapezius, and also works the erector spinae, lats, and rhomboids as secondary muscles.
- What equipment do you need for the roll ball back head stretch?
- The roll ball back head stretch uses medicine ball.
- Is the roll ball back head stretch good for beginners?
- Yes. The roll ball back head stretch is a beginner-friendly movement and a strong foundation to build on.