How to Massage Shoulder Blade Using Massage Balls

How to Massage Shoulder Blade Using Massage Balls

When it comes to relieving tension and promoting relaxation, a good shoulder blade massage can work wonders. In this guide, we'll walk you through the step-by-step process of using massage balls to target and soothe those tight shoulder muscles. Whether you're an athlete, someone with a desk job, or simply experiencing everyday stress, this technique can help you find relief.

Are Massage Balls Effective for Shoulder Pain?

If you're dealing with shoulder pain, you might be wondering if massage balls are a suitable solution. The answer is yes—massage balls can be highly effective in addressing shoulder pain. Here's how:

1) Targeted Relief


physical therapist using pink massage ball on woman's neck
Credit: Envato Elements/ Okrasyuk

Massage balls allow you to target specific areas of pain and discomfort in the shoulder blades. By applying pressure directly to these areas, you can help release tension and knots that contribute to pain.

2) Increased Blood Flow


woman in pain using yellow massage ball on neck
Credit: Envato Elements/ graziegranata

Shoulder pain often stems from reduced blood circulation in the affected muscles. Massage balls promote blood flow to the area, which can accelerate the healing process and reduce pain.

3) Myofascial Release


woman holding black spiky massage ball
Credit: Envato Elements/ Marinesea

Myofascial release, which involves applying pressure to the connective tissues, can be achieved through massage ball use. This technique can help break down adhesions and tight spots that contribute to pain and restricted movement.

4) Muscle Relaxation


woman using green massage ball on neck while sitting next to sofa
Credit: Envato Elements/ LightFiledStudios

The pressure exerted by massage balls encourages muscle relaxation caused by poor posture. Relaxed muscles are less likely to spasm or become painful, providing you with much-needed relief.

How to Massage Shoulder Blade Using Massage Balls

Now that you know the benefits of using massage balls for shoulder blade pain, here's how to use them:

1) Choose the Right Massage Balls


spiky massage balls next to yoga mat
Credit: Envato Elements/ duskbabe

Before you can start the massage, it is essential to select the appropriate massage balls. Opt for massage balls that are firm but not too hard, as they should provide enough pressure without causing discomfort or pain. Look for options made from materials like rubber or silicone, which offer both durability and flexibility. Alternatively, you can a foam roller ball or even a tennis ball.

2) Get Ready for the Massage


person unwrapping yoga mat on wooden floor
Credit: Envato Elements/ sianstock

After selecting the right massage ball, it's important to set the stage for a comfortable and effective experience. Follow these steps to prepare for your massage:

  1. Choose Your Spot: Pick a quiet and serene area where you can focus on the massage without distractions.
  2. Get into Position: Assume a relaxed posture – whether you're sitting or standing – ensuring your back remains straight and your shoulders are at ease.

3) Perform the Shoulder Blade Massage


woman using spiky massage ball on neck
Credit: Envato Elements/ Marinesea

Now let's dive into the practical steps of performing the massage on your shoulder blades using massage balls:

Upper Shoulder Blade Massage

  1. Begin by positioning the massage balls between your upper shoulder blades.
  2. Gently lean against a wall or lie down on a flat surface maintaining a forward head posture, allowing the massage balls to exert gentle pressure on your shoulder blades.
  3. Slowly move your body back and forth up to your neck muscle. Focus on areas where you feel pain.
  4. While rolling, practice steady and deep breathing. Inhale and exhale slowly to encourage relaxation and tension release.
  5. Continue rolling for approximately 3-5 minutes. You should feel a gradual reduction in tension as you continue.

Lower Shoulder Blade Massage

  1. Position the massage balls between your lower shoulder blades, slightly below the area you worked on in the upper shoulder blade massage.
  2. Just like before, lean against a wall or lie down, allowing the massage balls to apply gentle pressure to any trigger points.
  3. Gently shift your body to create a rolling motion of the massage balls across the muscles of your lower shoulder blades.
  4. As with the upper massage, practice controlled breathing while rolling.
  5. Continue the rolling motion for about 3-5 minutes, or until you experience pain relief.

4) After the Massage


woman smiling and holding green spiky massage ball
Credit: Envato Elements/ LightFieldStudios

The effectiveness of the massage doesn't end when you put the massage balls down. Following the massage, consider the following steps to ensure lasting comfort and benefits:

  1. Stay Hydrated: Drink a glass of water to help flush out toxins that may have been released during the massage.
  2. Gentle Stretching: Engage in light stretching exercises that focus on your shoulder and upper back muscles. This helps in further relaxing the treated area and maximizing the benefits of the massage.


Massaging your shoulder blades using massage balls is a simple yet effective way to alleviate tension and promote relaxation. By following the steps outlined in this guide, you can enjoy the benefits of improved posture, reduced stress, and enhanced well-being without the need for a massage therapist.

Elevate your self-care routine with the Acupoint Massage Ball Set – your ultimate companion for effective shoulder blade muscle tension relief. Crafted with precision and designed for user-friendly use, these massage balls offer trigger point release for your upper and lower shoulder blades. Shop with us today.

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