Roll Ball Erector Spinae

Muscles worked

Setup

1. Stand with your back to a wall and your feet about 12 inches away for stability.
2. Place a massage ball (lacrosse or tennis ball) between your upper back—specifically the trapezius muscle—and the wall.
3. Lean back into the ball to pin it firmly against the wall, ensuring it is positioned between your spine and your shoulder blade.
4. Start with the side that feels most tense or restricted.

How to do it

1. Slowly move your body up and down by bending your knees, and side to side by shifting your weight, to roll the ball along the muscle fibers.
2. When you encounter a 'hot spot' or tender area, stop and hold the position for 20-30 seconds.
3. Exhale deeply as you apply pressure to the tender spot, allowing the muscle to 'melt' over the ball; inhale as you move to a new area.
4. Maintain a slow, controlled tempo, spending about 60-90 seconds per side.

Form checklist

• Keep your core lightly engaged to maintain a neutral spine throughout the movement.
• Avoid rolling the ball directly over the spine or the bony edge of the shoulder blade.
• Keep your shoulders relaxed and away from your ears to prevent secondary tension.
• Maintain consistent contact between the ball, your body, and the wall.

Pro tips

• Cross the arm of the side being worked across your chest to pull the shoulder blade away from the spine, exposing the deeper muscle layers.
• Focus on diaphragmatic breathing; deep belly breaths help the nervous system relax and allow for a deeper release.

Make it harder

• Step your feet further away from the wall to lean more of your body weight into the ball for increased pressure.
• Perform active arm reaches (raising the arm on the worked side overhead and back down) while pinning a trigger point to add a dynamic stretch component.

Frequently asked

What muscles does the roll ball erector spinae work?

The roll ball erector spinae primarily targets the trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the roll ball erector spinae?

The roll ball erector spinae requires no equipment — just your body weight.

Is the roll ball erector spinae good for beginners?

Yes. The roll ball erector spinae is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 45 Degrees Back Extension Scapular AdductionIntermediate · glutes, hamstrings, and trapezius
• Alternating Dead HangAdvanced · lats and trapezius
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius