Lay supine with a small RAD ball or other mobility ball at the base of the scapula. Choose the density of ball that feels right for oyu. Make sure you place a yoga block under your head to ensure your spine remains in neutral position . Keep the knees bent to ensure there is not too much pressure. Move the ball around and search for tension areas. Use a pin and hold technique holding for 20-30 seconds or use arm sweeps and movements to create a cross fibre movement over the ball.