Upper Back and Neck Self-Massage with Therapy Balls

Best for

A short floor or wall session when you want to use therapy balls on the upper back and neck area without needing a partner.

What you'll learn

• How Jill Miller introduces back work with Yoga Tune Up–style therapy balls
• An upper trapezius sequence with the balls
• Mid-back muscle work
• A spinal sequence to close

Key moments

• 0:51 – Upper trapezius work
• 2:22 – Mid-back muscle massage
• 3:14 – Spinal work and completion

Not ideal for

Anyone without a firm ball or similar tool, or who prefers a longer, fully narrated class, as this clip is under five minutes.

This video is for relaxation and education, not medical advice. Stop if anything feels painful, and check with a professional if you have an injury or health condition.

Video by Tune Up Fitness on YouTube.

Before you press play

Grab two balls in a sock or a peanut ball and lie on the floor or stand against a wall. The video moves at a gentle pace, so follow along and pause when you need to. Use light pressure at first and adjust as you get comfortable. For a longer floor routine, follow the back self-massage with a massage ball, or try the quick self-massage for a stiff neck.