Here’s a couple of videos for small ball trigger point exercises:
Trigger Point therapy for mid/upper back that YOU can do AT home
Dr. Jeff Stripling of Denver Chiropractic Center shows a self myofascial release technique you can use to expediate recovery for muscle pain and stiffness. You can use a tennis or lacrosse ball to perform this at home. Start with 3 sets of 4-5 reps at each location.
Massage Ball Release
Massage ball release routine used before originofenergy classes. Can be used post workout, before sleep or throughout the day to balance out sedentary behavior. Never use for more than 7/10 for discomfort (10 being extreme pain).