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Lacrosse Ball Self Massage

RELIEVE TIRED & ACHING MUSCLES

A few things to remember:

  • Take slow, deep breaths in and out to allow relaxation.
  • You may feel slight discomfort where the ball is pressing a trigger point.
  • Put a hand towel over the ball or switch to a foam roller, if the pressure is too strong.
  • Do not press too hard over an area as it may cause bruising.
  • Consult a chiropractor if you have any concerns before doing these exercises.

UPPER BACK & SHOULDERS

  • Stand with your back against a wall with the lacrosse ball between the wall and your upper back.
  • Position the ball on one side of your spine.
  • Move around in all directions until you find a tender spot.
  • Relax your weight into the wall and cross your hands over your chest.
  • Continue to move up and down slowly massaging knots or tender areas.
  • Repeat on the other side if necessary.

GLUTES

  • Stand with your back against a wall with the lacrosse ball between the wall and the meaty area of your glutes.
  • Move up and down and side to side until you find a tender spot.
  • Relax your weight into the wall, allowing the ball to apply pressure on this area.
  • Hold for 30 seconds, or until you feel the pain subside.
  • Repeat on the other side if necessary.

HAMSTRINGS

  • Sit on a hard chair or table that is high enough off the ground to let your legs hang.
  • Place the lacrosse ball under your thigh, moving it around until you find a tender spot.
  • Lean forward and put your arm and body weight on your thigh.
  • Slowly extend and bend your knee for 30 seconds and move the ball as needed.
  • Repeat on the other side if necessary.

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