Ball Scapula Release

Using a tennis ball or lacrosse ball (much harder) and put it right under your shoulder blade. Then lift your arms straight overhead. Move the ball around to various "hot spots" adjusting to find knots around and especially inder the shoulder blades. It should be uncomfortable but not extremely painful.

Tennis balls are much softer, but not quite as effective in this mobility work. Starting with a tennis ball is a good idea.