Place the Red or Powder BlueTherapy Ball over the areas marked with a Dot to decrease pain and stiffness in the neck and upper back. Simply Lie down on it, Lean up against it, or Sit on it. Hold each position for 1-5 minutes or until you feel the area softens and become less tender. When you’ve finished releasing out these areas (3 dots only and one session of release) then complete the following exercises:

1. Upper Back/ Rib Routine
2. Shoulder Routine
3. Chest Routine

These exercises will ensure complete release of the soft tissue and mobilization of the rib cage.