Place the ball on top of the upper traps, fold forward from the hips and wedge the ball in the doorframe. Lean into the ball….breathe!
You are looking for a little discomfort so if there are a few spots that feel uncomfortable (NOT painful) then stay there and breath. You should feel the discomfort reduce.
Stay on one side as you find a couple of different 'spots' to work on for 3-5 minutes. You can also move the head from side to side as well as moving the arm.
Repeat on opposite side.