Trap Scrub

Setup

1. Lacrosse ball version: Stand with your back against a wall. Place a lacrosse ball between the wall and the meaty part of your upper trap (between the neck and shoulder).
2. Pin the ball on a tender spot and slowly move your arm — raise it overhead, across your body, and behind your back — to create a “scrubbing” effect on the tissue.
3. Shift to a new spot by adjusting your body position and repeat.
4. Barbell version: Set a barbell in a squat rack at upper-trap height. Drape your trap over the barbell and use body weight to create pressure. Roll slowly along the trap by shifting your feet.
5. Work each side for 60–90 seconds.

Coaching Cues

What to feel:

• Deep pressure on the upper trap muscle belly — between the neck and shoulder tip
• Tension releasing as you move the arm through different positions
• Referred sensation into the neck or head (this is common and usually indicates a trigger point)

Common mistakes:

• Pressing directly on the cervical spine — keep the ball on the muscle, not the bone
• Holding your breath — breathe steadily to help the tissue release
• Being too aggressive too quickly — start with moderate pressure and increase gradually
• Ignoring the arm movement — the “scrub” comes from moving the arm while the ball stays pinned