The document provides instructions for a self-care exercise using tennis balls to relieve tension in the trapezius (trap) muscles during stressful times like lockdowns. Placing tennis balls at the base of the neck while lying on the back, lifting the torso and extending arms above the head allows the balls to roll down the shoulders, relaxing the tight traps. Repeating this simple exercise for a few minutes helps reduce physical pain and stress by loosening the tense shoulder muscles that form in response to carrying heavy burdens.

1. Here’s a way
to ease that load.
Feeling trapped by
Covid–19?

2. Is the Covid-19 lockdown crushing you?
If it is, this simple self care method can help you, right now!
Our muscles form into patterns in response to emotions.
Think of a smile, it’s a pattern of muscles formed in response
to an emotion. We have muscle patterns for all types emotions
including patterns for stress.
At times like these we shoulder the burden, quite literally we
tense our shoulders in particular our Trapezius muscles in an
effort to try and share the load of people we care about.
This won’t stop other people from being annoying, or change
what’s happening to you. But it will help you manage the load
by reducing the real physical pain you are under from carrying
this extraordinary stressful burden in your body.
It’s fast, and very effective so try it, enjoy it, and we’ve shared
it with you sop you can share it with those you care about.
Techniques
for releasing
those tight
Traps.

3. 01 Lying flat on your
back on the floor
place two tennis balls
at the base of the
neck, side by side.
They must be almost
rolling out from un-
derneath as shown
here.
The tension and imbalances in your shoulders may be the
result of prolonged repetitive movement, such as carrying a
child on one hip or lugging a laptop, handbag or briefcase
around. As a result you can develop a really strong set of
muscles on one side of your body. This can cause your
neck and back to be pulled out and may have a huge array of
unpleasant, long-term side-effects. This exercise takes only
a few minutes to work and will help you loosen up your
traps, plus give you an ab workout at the same time. Enjoy!
01

4. 02
03
03 Place both
feet flat on the
floor and lift
your tummy up
off the ground.
This will put
gentle pressure
on the traps
it should feel
pleasurable.
04
02 Next
extend your
arms above
your head and
if you can let
your hands
and arms rest
in a relaxed
position on
the floor.
04 Using your
legs, push
yourself up
along the floor
towards your
head so that
the balls roll
down your
shoulders and
back.
Repeat until
they relax.