[media_video unique_id=”92c01b2bc807bb0a76750de0406b0541″ shortcode_name=”Neck Flexor Rolling” video_type_picker=”video” video=”https://youtu.be/DxqKVtbuMR4″ vimeo=”” upload=”” width=”700″ frame=”{‹²›selected‹²›:‹²›no‹²›,‹²›yes‹²›:{‹²›border_size‹²›:‹²›1‹²›,‹²›border_color‹²›:{‹²›color‹²›:‹²›‹²›,‹²›id‹²›:‹²›fw-custom‹²›}}}” animation_group=”{‹²›selected‹²›:‹²›no‹²›,‹²›yes‹²›:{‹²›animation‹²›:{‹²›animation‹²›:‹²›fadeInUp‹²›,‹²›delay‹²›:‹²›200‹²›}}}” responsive=”{‹²›desktop_display‹²›:{‹²›selected‹²›:‹²›yes‹²›},‹²›tablet_landscape_display‹²›:{‹²›selected‹²›:‹²›yes‹²›},‹²›tablet_display‹²›:{‹²›selected‹²›:‹²›yes‹²›},‹²›smartphone_display‹²›:{‹²›selected‹²›:‹²›yes‹²›}}” class=”” _array_keys=”{‹²›frame‹²›:‹²›frame‹²›,‹²›animation_group‹²›:‹²›animation_group‹²›,‹²›responsive‹²›:‹²›responsive‹²›}” _fw_coder=”aggressive” __fw_editor_shortcodes_id=”aa5cb22190de092806bac59cd603c716″][/media_video][text_block unique_id=”c9a3eafaac1a08c5fead8ebbe68e8347″ text_advanced_styling=”{‹²›text‹²›:{‹²›google_font‹²›:true,‹²›subset‹²›:‹²›latin‹²›,‹²›variation‹²›:‹²›regular‹²›,‹²›family‹²›:‹²›Quattrocento Sans‹²›,‹²›style‹²›:false,‹²›weight‹²›:false,‹²›size‹²›:‹²›16.5‹²›,‹²›line-height‹²›:‹²›28‹²›,‹²›letter-spacing‹²›:‹²›0‹²›,‹²›color-palette‹²›:{‹²›id‹²›:‹²›fw-custom‹²›,‹²›color‹²›:‹²›‹²›},‹²›is_saved‹²›:false}}” text=”‹¨›p‹˜›1. Start by placing a lacrosse ball or another small ball right in the soft tissue area above your clavicle and first rib of your right side. .‹¨›/p‹˜›‹¨›p‹˜›2. Get into a position to lean that ball against a wall or door jam, leaving room for internal and external rotations of your arm. .‹¨›/p‹˜›‹¨›p‹˜›3. Apply heavy pressure against the ball against the wall to tac the posterior scalene muscle in place.‹¨›/p‹˜›‹¨›p‹˜›4. Then perform bent arm internal and external rotations with your right arm for 15-25 repetitions. .‹¨›/p‹˜›‹¨›p‹˜›5. Now move your right arm back behind you holding in internal rotation with the back of your right hand placed on your lower back. (Hold for 15 seconds)‹¨›/p‹˜›‹¨›p‹˜›6. Finally if you are up for it grab your right arm with your left hand and lift it behind you up and down for 15-25 repetitions for an even deeper stretch and massage. .‹¨›/p‹˜›‹¨›p‹˜›7. Repeat all steps again with ball against your left side.‹¨›/p‹˜›” animation_group=”{‹²›selected‹²›:‹²›no‹²›,‹²›yes‹²›:{‹²›animation‹²›:{‹²›animation‹²›:‹²›fadeInUp‹²›,‹²›delay‹²›:‹²›200‹²›}}}” responsive=”{‹²›desktop_display‹²›:{‹²›selected‹²›:‹²›yes‹²›},‹²›tablet_landscape_display‹²›:{‹²›selected‹²›:‹²›yes‹²›},‹²›tablet_display‹²›:{‹²›selected‹²›:‹²›yes‹²›},‹²›smartphone_display‹²›:{‹²›selected‹²›:‹²›yes‹²›}}” class=”” _array_keys=”{‹²›text_advanced_styling‹²›:‹²›text_advanced_styling‹²›,‹²›animation_group‹²›:‹²›animation_group‹²›,‹²›responsive‹²›:‹²›responsive‹²›}” _fw_coder=”aggressive” __fw_editor_shortcodes_id=”10a94a81a0cfa7ac541c972b091e420f”][/text_block]