Using a massage ball against a wall is the best way to roll the neck, upper back, and shoulders. I recommend going on Amazon.Com and searching for the “Sportime: All-Ball” and/or the “Mac-T’s: All-Sport Ball.”
A 4″ (four inch) ball is the best size. It’s not too big and it’s not too small. The balls come under inflated when you first receive them in the mail, so you will need a pump and an air-needle to inflate the balls so that are firm. When you pump them up, you want them to be firm, not hard, so don’t inflate the ball too much. You should be able to compress the ball a little bit with your fingers after pumping it up with air.
Watch the video below to learn how to use them for self massage: