With prolonged sitting/texting/driving, etc., we end up with a lot of tension in our upper back, neck and shoulders. These regions can often get tight and painful with overuse or stress, causing neck and shoulder pain. Luckily a lacrosse ball works great at getting into those hard-to-reach areas! 

 

 

A lacrosse ball is an excellent way to release muscle and joint tension. It can help break up adhesions between the fascia and muscles and increase blood flow and oxygen to the affected area. By including this technique as part of your routine, it will not only help you to feel great but will also help to improve performance and muscle recovery. Don’t have a lacrosse ball, pick one up at our Welcome Desk.

Equipment Needs

  • Lacrosse ball, tennis ball or golf ball
  • Long sock or towel

Muscle Groups Targeted

  • Trapezius, Levator Scapulae, Supraspinatus Rhomboids (major & minor), Infraspinatus, Teres (major & Minor)

How to

  1. To roll out your upper back, stand with your back to the wall and place the ball at the base of your neck. Press the ball into the wall and roll it down your back, between your spine and shoulder blade.
  2. You want to avoid putting pressure on the bone, rather stay in the soft tissue.
  3. Hold the ball over any spots that feel extra tight for an extra 30-45 seconds.

**Another way to get deep into the muscles in the shoulder girdle is to go through the armpit. This is an excellent way to get at the lats and your Teres major.

  1. Start by laying on your side with your arm raised over your head. Place the ball in the lateral part of your armpit. Try rolling the ball from the serratus muscles (ribs) up to the triceps (top of the armpit).

Recommended sets and repetitions

  • 45-60 seconds, repeat one to two times per side as needed

Check out the previous tip in this series Glutes

Visit our website for training consultations, virtual coaching, and individual and group personal training. If you’re ready to work with one of our Exercise Specialists, fill out the consultation form so we can connect you with the best trainer to help you meet your goals. Sign-up to receive our monthly newsletter for news, announcements, program information, swim tips, and exercise demos.

By Jenni Varughese

Jenni is an exercise specialist and instructor at MacEwan University Sport and Wellness. Certified with the Canadian Society for Exercise Physiology, Jenni has worked with a great range of clientele – predominantly those with chronic disease, pre/post-op orthopedic surgery, and mental health challenges.