Shoulder lacrosse ball. Lacrosse Ball Exercises: Effective Trigger Point Release Techniques for Pain Relief

How can lacrosse balls be used for myofascial release. What are the best lacrosse ball exercises for different body parts. How to properly perform lacrosse ball trigger point techniques.

Understanding Trigger Points and Myofascial Release

Trigger points are areas of adhesion within soft tissue that can develop due to trauma or overuse. These adhesions can lead to ineffective movement patterns and pain. Myofascial release techniques aim to address these trigger points and restore proper muscle function.

Lacrosse balls have become a popular tool for self-myofascial release due to their ability to target specific areas with precision. Unlike foam rollers, lacrosse balls can access hard-to-reach spots and apply focused pressure to release tight muscles and fascia.

Benefits of Lacrosse Ball Exercises

• Improved muscle flexibility and range of motion
• Reduced muscle soreness and tension
• Enhanced circulation to muscle tissue
• Correction of muscle imbalances
• Decreased risk of injury

Pectoralis Minor Release for Improved Posture

The pectoralis minor muscle often becomes tight in individuals who spend long hours sitting at a desk or computer. Releasing tension in this muscle can help improve posture and alleviate shoulder pain.

How to Perform Pectoralis Minor Release

1. Locate the trigger point 1-2 inches below the collarbone, just inside the shoulder
2. Place the lacrosse ball on this spot and lie face down, applying gentle pressure
3. Hold for 10-90 seconds, repeating 1-3 times
4. Perform this exercise 1-2 times per day

For a more aggressive release, increase the pressure slightly. However, be cautious not to place the ball directly on the front of the shoulder, as this can irritate the biceps tendon.

Tensor Fascia Latae (TFL) Release for Hip Mobility

The tensor fascia latae is a small muscle located on the outer hip that can contribute to hip and knee pain when tight. Releasing this muscle can improve hip mobility and reduce discomfort.

Steps for TFL Release

1. Find the bony point at the front of your hip (ASIS) and move 2-3 inches down and to the side
2. Lie on your side and place the lacrosse ball on this spot
3. Apply sustained pressure until you feel a release in the muscle
4. Hold for 10-90 seconds, or until the intensity of discomfort decreases significantly

A successful release often results in a noticeable drop in pain intensity, typically from a higher level (e.g., 8/10) to a lower level (e.g., 3-4/10) on the pain scale.

Calf Muscle Release for Lower Leg Tension

Tight calf muscles can lead to various lower leg issues, including plantar fasciitis and Achilles tendonitis. Regular release of the calf muscles can help prevent these conditions and improve overall leg function.

Technique for Calf Muscle Release

1. Sit on the floor with one leg extended
2. Place the lacrosse ball under your calf muscle
3. Cross your opposite leg over the top for added pressure
4. Locate a tender trigger point and apply sustained pressure
5. Gently pump your ankle up and down for a more aggressive release
6. Hold for 10-90 seconds, repeating 1-3 times, 1-2 times per day

This technique can be particularly effective for runners and athletes who frequently experience calf tightness or cramping.

Rotator Cuff Release for Shoulder Pain Relief

The rotator cuff muscles play a crucial role in shoulder stability and movement. Trigger points in these muscles can cause pain that radiates into the front of the shoulder or down the arm.

Rotator Cuff Release Method

1. Locate tender trigger points on the back of the shoulder blade
2. Start with your arm externally rotated
3. Place the lacrosse ball on the trigger point and apply pressure
4. Slowly rotate your shoulder internally while maintaining pressure
5. Hold for 10-90 seconds, repeating 1-3 times, 1-2 times per day

Multiple trigger points may need to be addressed to fully relieve shoulder symptoms. Don’t be alarmed if you feel aching in areas other than where the ball is placed, as this is common with referred pain patterns.

Plantar Fascia Release for Foot Pain

Plantar fasciitis is a common cause of heel pain that can be effectively addressed with lacrosse ball exercises. Regular release of the plantar fascia can help alleviate pain and improve foot function.

Plantar Fascia Release Technique

1. Remove your shoes and socks
2. Place the lacrosse ball under the arch of your foot
3. Apply gentle pressure and begin rolling the ball in multiple directions
4. Focus on areas of tenderness or tightness
5. Continue for 1-2 minutes per foot

Many individuals experience immediate relief from tight arches when performing this exercise. For best results, incorporate this technique into your daily routine, especially before and after extended periods of standing or walking.

Inter-Scapular Release for Upper Back Tension

The area between the shoulder blades often accumulates tension, particularly in those with desk jobs or poor posture. Releasing this area can help improve upper back mobility and reduce discomfort.

Inter-Scapular Release Method

1. Lie on your back and place the lacrosse ball between your shoulder blade and spine
2. Slowly move your arm into flexion overhead and back down to your hip
3. Repeat this movement several times, focusing on upper thoracic extension at the end range of shoulder flexion
4. Move the lacrosse ball to multiple locations on both sides of the spine
5. Hold pressure briefly at each spot

This exercise can be particularly beneficial for those who experience frequent upper back stiffness or have limited shoulder mobility.

Incorporating Lacrosse Ball Exercises into Your Routine

To maximize the benefits of lacrosse ball exercises, it’s important to incorporate them into your regular fitness or wellness routine. Here are some tips for effective implementation:

Frequency and Duration

• Aim to perform lacrosse ball exercises 1-2 times per day
• Hold pressure on trigger points for 10-90 seconds, depending on the intensity of the release
• Repeat exercises 1-3 times per session

Listening to Your Body

While some discomfort is normal during trigger point release, it’s crucial to distinguish between therapeutic pain and potentially harmful pain. If you experience sharp, shooting, or intense pain, ease off the pressure or discontinue the exercise.

Combining with Other Techniques

Lacrosse ball exercises can be effectively combined with other self-care techniques such as stretching, foam rolling, and targeted strengthening exercises. This comprehensive approach can lead to improved overall muscle function and reduced pain.

Progression and Variation

As your body adapts to lacrosse ball exercises, you may need to progress the techniques or vary the pressure to continue experiencing benefits. This might involve using different sized balls, adjusting body position, or incorporating movement during the release.

Precautions and Contraindications

While lacrosse ball exercises are generally safe for most individuals, there are some precautions to keep in mind:

• Avoid applying pressure directly to bones, joints, or areas of acute injury
• If you have a medical condition or are pregnant, consult with a healthcare professional before starting any new exercise routine
• Do not use lacrosse ball techniques on areas with open wounds, infections, or skin conditions
• If you experience increased pain or discomfort that persists after the exercise, discontinue use and seek professional advice

Enhancing Recovery with Complementary Techniques

While lacrosse ball exercises are highly effective for trigger point release, combining them with other recovery techniques can further enhance their benefits. Consider incorporating the following practices into your routine:

Stretching

Perform gentle stretches for the targeted muscle groups before and after lacrosse ball exercises. This can help improve flexibility and maintain the benefits of the myofascial release.

Hydration

Staying well-hydrated is crucial for maintaining healthy fascia and promoting effective muscle recovery. Aim to drink plenty of water throughout the day, especially before and after your lacrosse ball sessions.

Active Recovery

Engage in light, low-impact activities such as walking or swimming on rest days. This can help promote blood flow and aid in muscle recovery without putting excessive strain on your body.

Proper Nutrition

Consume a balanced diet rich in anti-inflammatory foods to support muscle recovery and overall tissue health. Include plenty of fruits, vegetables, lean proteins, and healthy fats in your meals.

Advanced Lacrosse Ball Techniques for Athletes and Fitness Enthusiasts

For those who regularly engage in intense physical activity or sports, more advanced lacrosse ball techniques can be beneficial. These methods target specific muscle groups and movement patterns common in athletic performance:

IT Band Release

1. Lie on your side with the lacrosse ball under your outer thigh
2. Slowly roll the ball along the length of your IT band, from hip to knee
3. Pause on areas of particular tightness or discomfort
4. Perform small knee bends to increase the intensity of the release

Glute Medius Release

1. Sit on the lacrosse ball, positioning it under your outer hip
2. Lean slightly to the side to apply pressure
3. Perform small circular movements to target different areas of the muscle
4. Hold on tender spots for 20-30 seconds

Thoracic Spine Mobility

1. Lie on your back with the lacrosse ball placed horizontally across your upper back
2. Interlace your fingers behind your head to support your neck
3. Perform small crunches, focusing on extending over the ball
4. Move the ball to different areas of your upper back

These advanced techniques can help athletes maintain optimal muscle function, prevent injuries, and enhance overall performance. However, it’s important to approach these exercises with caution and gradually increase intensity as your body adapts.

Integrating Lacrosse Ball Exercises into a Comprehensive Wellness Plan

To fully reap the benefits of lacrosse ball exercises, it’s essential to view them as part of a larger wellness strategy. Here’s how you can integrate these techniques into a comprehensive plan for improved physical health and performance:

Regular Assessment

Periodically assess your body for areas of tension or discomfort. This self-awareness can help you target specific regions that require more frequent attention with lacrosse ball exercises.

Consistency is Key

Incorporate lacrosse ball exercises into your daily routine, even if only for a few minutes. Consistent practice yields the best results in terms of muscle health and pain reduction.

Combine with Strength Training

Use lacrosse ball exercises as a warm-up or cool-down for your strength training sessions. This can help improve muscle activation and recovery.

Mind-Body Connection

Practice mindfulness during your lacrosse ball exercises. Focus on your breath and the sensations in your body to enhance the effectiveness of the techniques and promote overall relaxation.

Professional Guidance

Consider working with a physical therapist or certified fitness professional who can provide personalized guidance on lacrosse ball techniques and help you develop a comprehensive wellness plan tailored to your needs.

By integrating lacrosse ball exercises into a holistic approach to wellness, you can significantly improve your physical function, reduce pain, and enhance your overall quality of life. Remember that consistency and proper technique are crucial for achieving optimal results with these powerful self-care tools.

Lacrosse Ball Trigger Point Exercises

Written by Casey McNitt, MSPT on November 15, 2016. Posted in Physical Therapy.

At Therapydia Denver, every patient receives one-on-one hands-on treatments. Our PTs are certified in manual therapy and these techniques allow us to mobilize the joints and muscles as well as release trigger points. Trigger points are areas of adhesions within soft tissue resulting from trauma or overuse and can lead to ineffective movement and pain. In addition to hands-on manual therapy techniques, all our PTs are also certified in dry needling – a great way to release trigger points.

The goal of each physical therapy visit is to restore proper length tension relationships of soft tissue and enhance normal joint mechanics for proper function. Our patients can replicate some of these myofascial release techniques at home with the use of a lacrosse ball applied to trigger points in tissue. We like lacrosse balls because they can get into those hard to reach places foam rollers may miss. Below are a couple of lacrosse ball exercises we recommend for our patients:

PECTOLARIS MINOR

• Great for posture correction and for patients that sit at a desk or computer all day
• Picture on left demonstrates a less aggressive pec minor release
• Picture on right is slightly more aggressive for those stubborn trigger points in the pec muscle
• Trigger point is typically found an inch or two below the collarbone and just to the inside of the shoulder
• Be careful not to place ball directly on the front of the shoulder.  This is where the biceps tendon is located and can get irritated from the pressure.  This will typically feel like a sharp pain if you are on the tendon vs an achy sensation on the trigger point.
• 10-90 second hold, repeat 1-3 times, 1-2 times per day

TENSOR FASCIA LATAE

• Find boney point in front of hip (ASIS) and move ball 2-3 inches down and to the side
• Lay on side and apply sustained pressure with ball to the muscle
• Duration of pressure depends on how long it takes for muscle or trigger point to “release”
• Release of the trigger point can usually be felt when there is a significant decrease in the intensity of the pain from the pressure of the ball
• We typically tell patients that the intensity of discomfort should drop several points on the 0-10 pain scale
• For example, if discomfort is 8/10 on the pain scale, then hold the pressure on the trigger point until the pain drops to at least a 3-4/10
• This can take anywhere from 10 – 90 seconds

CALF

• Place one calf on ball and cross opposite leg over the top
• Locate tender trigger point and hold sustained pressure
• Gently pump bottom ankle up and down for more aggressive trigger point release
• Again hold pressure until there is significant change in intensity of symptoms
• 10-90 second hold, repeat 1-3 times, 1-2 times per day

ROTATOR CUFF

• Locate tender trigger point(s) in back of shoulder, specifically on back of shoulder blade
• Start with arm externally rotated (picture on left)
• Maintain pressure on trigger point as you rotate shoulder into internal rotation (picture on right)
• There are several trigger points in the back of the shoulder/shoulder blade so more than one point may need to be treated to address symptoms
• These trigger points tend to cause radiating pain into front of shoulder and/or down the arm so don’t be surprised if ache is felt in areas other than where the ball is placed.
• 10-90 second hold, repeat 1-3 times, 1-2 times per day

PLANTAR FASCIITIS

• Place the lacrosse ball under the arch of your bare foot and begin rolling.
• Roll the ball in multiple directions
• You should feel instant relief from tight arches. (Image source: Shape)

INTER-SCAPULAR

• Place lacrosse ball in between scapula and spin
• Add movement of the arm into flexion overhead and back down to the hip for several reps, encouraging more upper thoracic extension at end range shoulder flexion.
• Move lacrosse ball to multiple locations left and right side of spine with short duration holds of pressure

lacrosse ball exercises, myofascial release, trigger point

8 Mobility Ball Exercises to Relieve Sore Muscles

When used for self-myofascial release (aka, massage), a lacrosse ball can help break up the connective tissue surrounding your muscles that can get rigid from prolonged sitting, poor posture, or exercising. What sets the lacrosse ball apart from a foam roller is its ability to loosen up tough-to-reach spots.

1: target shoulder stress (laying down)

On a solid surface, lay down and position the lacrosse ball between you and the floor. To target the muscles surrounding your shoulder blades, such as the trapezius (traps) muscle, keep the desired pressure for approximately 30 seconds while extending your arms in different directions. This will ensure that you’re massaging the muscles from multiple angles. In order to massage the full trapezius muscle you might have to readjust the position of the ball multiple times.

2: target shoulder stress (standing)

If you’re limited in space or do not have a solid surface to lie down, you can also target shoulder stress by positioning a lacrosse ball between you and a wall. Place the ball in an area where you’re experiencing soreness and lean back to achieve the desired pressure. With firm pressure, either keep that position or roll the ball in a circular motion for approximately 30 seconds.

3: Soothe sore feet

A lacrosse ball can provide relief from tight arches and also help those who suffer from plantar fasciitis. Place the ball under the arch of your bare foot and roll back and forth, stopping short of the heel and toes. If you come to a spot of soreness, stop rolling and allow the ball to rest there for approximately 10 seconds with as much pressure as you can tolerate.

4: target glute pain

To relieve stress in the gluteus maximus (the largest of the gluteal muscles), get into a seated position and place the lacrosse ball between the floor and the area you are experiencing pain or tightness. For added pressure, bring a foot up and rest it on your opposite knee while using your hands for balance. With firm pressure, either keep that position or roll the ball in a circular motion for approximately 30 seconds.

5: target glute pain #2

To reach additional gluteal muscles such as the medius and minimus, lie on your back with your knees bent. Place the lacrosse ball where your glutes meet your low back. Put your weight on top of the ball (using your elbows for stability) and slowly roll side-to-side over it, rolling all the way to the outer edge of the hip. Then, allow your knee and thigh to fall toward the mat. Pull the knee back up toward center and repeat. Continue for approximately 30 seconds then alternate sides.

6: loosen tight hips

On a firm surface, lie on one side with knees bent 90 degrees. Rest hands on the floor in front of your body and raise your hip. Place the ball directly under the stressed area and slowly lower your weight onto the ball. With firm pressure, either keep that position or roll the ball in a circular motion for approximately 30 seconds. Move the ball up or down your side to hit various areas of the iliotibial band (IT band), glutes, or wherever you’re experiencing pain or tightness.

7: loosen tight hamstrings

Sit on a hard chair or table that’s high enough to let your legs hang. Place the lacrosse ball under your thigh along your hamstring, moving it around until you find a tender spot. Lean forward and rest your arm and your body weight on your thigh for added pressure. Keeping the ball in that position, slowly extend and bend your knee for approximately 30 seconds. Move the ball up or down to hit various points wherever you’re experiencing pain or tightness.

8: loosen tight quads

Sit with both knees bent at 90 degrees with one leg placed in front of you and the other to the side. Place the lacrosse ball on your outer most quadricep (quad) muscle. Shift your weight over the front of your body, keeping your chest up. With firm pressure, either keep that position or roll the ball in a circular motion for approximately 30 seconds. Continue moving the ball up the thigh on that same muscle until you reach your hip.

Want printable instructions of these lacrosse ball mobility exercises?

DOWNLOAD THE PERFORMANCE MOBILITY KIT EXERCISES

5 easy ways to use the massage ball

When your muscles hurt, nothing relieves pain and tension like massage. Unfortunately, it can sometimes be difficult to reach certain areas of the body, and professional massages can get expensive. Whether you use massage for rehabilitation, relaxation, or as part of a warm-up, massage balls can help you untangle knots in hard-to-reach places. Best of all, you can even use the ball you already have on hand!

tennis racket handle replacement

Steps

Method one of 5: Choosing a massage ball

1. one Choose a small ball, such as a golf ball, for hands and feet. If you will be massaging a smaller area, such as hands, feet or forearms, a smaller ball is best. This is because the smaller diameter will allow the ball to hit the muscle without putting too much pressure on the bones.

   • A golf ball is typically about 1.68 inches (4.3 cm) in diameter.
   • You can also use a squash ball that is smaller than a golf ball, or you can buy the smallest therapy ball available at your local sports supply store.

2. two Use a medium-sized ball, such as a lacrosse ball, for large muscle groups. The lacrosse ball is 2.5 inches (6.4 cm) in diameter, while the tennis ball is slightly larger, peaking at 2.7 inches (6.9 cm).cm). This size is perfect for shoulders, back, buttocks and legs.

   • A tennis ball won’t give you that deep massage because it’s not as firm as a lacrosse ball. However, if that’s all you have on hand, it doesn’t hurt to give it a try.
   • Most commercial massage balls are also in this size.
   • You can use larger balls such as softballs or baseballs for your chest and back if you like, but you don’t have to use a separate ball if you don’t have one.

3. 3 Choose a pointed ball for more pressure or a smooth ball for less. Depending on the area, you can buy a spiky massage ball to get a firmer massage. For example, spiky balls are often used to massage the feet, as the thick skin on the feet makes it difficult to perform a deep massage.

   • If you are going to lie on it, choose a smooth ball, for example for back massage. This will make it easier for you to rotate the rear end to get it exactly where you want it.

   TIP

   Will Fuller

   Certified Massage Therapist Will Fuller is a certified massage therapist and wellness instructor based in San Francisco, California. Will has worked at the UCSF Sports and Recreation Center, taught sports in England, Kenya and Kuwait, and is now part of the Chiro-Medical Group. He received physical rehabilitation training from a program founded by Dr. Meir Schneider. He holds a BA in Sports Science and a Postgraduate Certificate in Physical Education from the University of Southampton. Will Fuller
   Certified Massage Therapist

   Our Expert Agrees: You can use a smooth ball such as a tennis ball to relieve tension with less pressure. Larger, harder balls are more likely to damage tissue rather than separate the fascia, the connective tissue in that area.

   size 2 tennis racket

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Method Two of 5: Practice the Basics

1. one With your hands, roll the ball over the muscles in a circular motion. If you can reach the sore spot, place the ball over that spot and then gently roll it back and forth with the palm of your hand. You need to move it about 2-3 inches (5.1-7.6 cm) at a time.

   • Gently roll the ball over the back of your neck to relax and release tension.
   • Roll the massage ball up and down your forearms to relieve symptoms of carpal tunnel syndrome.

2. two Stop when you find the painful muscle and apply light pressure on it for about 30 seconds. Gently press the ball into the muscle to relieve tension and soreness. In fact, it is this pressure that will bring you relief more than the movement of the ball.

   • The idea is to have the ball pressed against the muscle, but you can rock the ball back and forth a bit if you need extra pressure.
   • Muscle pain is not the same as acute pain from an injury. If you experience this, you may be pressing on a nerve, so stop what you are doing. If the pain does not go away within a few days or is preventing you from leading a normal life, see your doctor.

   TIP

   Will Fuller

   Certified Massage Therapist Will Fuller is a certified massage therapist and wellness instructor based in San Francisco, California. Will has worked at the UCSF Sports and Recreation Center, taught sports in England, Kenya and Kuwait, and is now part of the Chiro-Medical Group. He received physical rehabilitation training from a program founded by Dr. Meir Schneider. He holds a BA in Sports Science and a Postgraduate Certificate in Physical Education from the University of Southampton. Will Fuller
   Certified Massage Therapist

   Hold the ball in tight spaces. Hold this position for 5-10 deep breaths. Areas that are uncomfortable with the pressure will begin to release tension when you start breathing again.

3. 3 Do not press on joints or bones. When you move the ball, avoid putting excessive pressure on your joints or bones. This can cause pain and bruising or even injury. If you feel discomfort when using the ball, you are probably pressing on the bone. Just turn it a little to the side

   • For example, if you are massaging the neck, roll the ball over the muscles on both sides of the neck and spine, not directly over the bones.
   • When you press the joint, it may be harder to feel it, but just try not to let the ball touch the crook of your elbows, shoulders, wrists, or knees in particular.

4. 4 Start with a larger ball, then move down to a smaller one if using a set. If you purchased therapeutic massage balls, they may have been included. If you’re going to use multiple balls, it’s best to use the larger ones first for general massage and then the smaller ones for the target areas that are particularly painful.

   • Try a different size ball if you don’t get the results you want.

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Method 3 of 5: Using the wall to help

1. one Place the ball in a clean sock and tie a knot in the sock. Putting the ball in your sock will give you something to hold on to. This will give you better control over the position of the ball, especially if you are massaging your shoulders and upper back.

   • This can stretch the sock, so choose a sock without a match if possible!
   • The knot will keep the ball inside the sock even if you accidentally drop it.

2. two Stand with your back against a wall. Although you can use this method to massage almost any part of the body, it works best on the back of the body, including the neck, shoulders, back and buttocks. No matter what part of your body you are going to massage, make sure that you are standing so that that body part is against the wall.

   • For example, if you are massaging your shoulders, you can move away from the wall a little and lean back to ensure maximum contact.

3. 3 Use a sock to place the ball between the wall and the body. Grasp the open end of the sock and place it behind you until it touches the area you want to massage. When you get to the ball, gently press it against the ball to keep it in place.

   • Do not press too hard, otherwise it may be uncomfortable.
   • If you are massaging high, throw the sock over your shoulder. If you are massaging low, such as the buttocks, you may need to bend your arm down to grab your back.

4. 4 Bend your knees slightly to roll the ball 2-3 inches (5.1-7.6 cm). Gently roll the ball over the area you want to massage with gentle movements. Maintain constant pressure on the ball, then bend and straighten your knees, choosing different points.

   • It is better to work in one area and then switch to another. For example, instead of trying to massage all the way from the shoulder to the lower back and up again, it is better to work on the shoulders, then the middle of the back, and then the lower back.

5. 5 Slightly increase pressure to release tension from sore muscles. When you find a sore spot or tight muscle, stop rolling the ball and lean back slightly. The increased pressure in this deep tissue will help loosen the muscle fibers, which should relieve some of the pain.

   • Approximately 30 seconds of pressure should be enough for most stains, but you can adjust it depending on how you feel.

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Method 4 of 5: Laying on the ball

1. one Lie down on the mat with the ball under your back. It is recommended to do this on an exercise mat if you have one, even if you are using a ball with little recoil. This will reduce stress on the joints and make the massage more comfortable overall. Move around to set the ball under you when you lie down.

   • Do not place the ball directly under the spine and stop if you feel uncomfortable.
   • If you don’t have an exercise mat, do this massage on a soft carpet or stack of blankets.

2. two Cross your arms over your body to round your back. When you put down the ball, cross your arms in front of your body. This will round your back a bit, allowing the ball to touch your body more.

   • You can simply pull your forearms in towards your midsection if you like, or you can keep your arms in the air above you for extra stretch.
   • If you need to use your hands to lean on, that’s fine. Try to keep your elbows close to your body for a similar result.

3. 3 Push off with your feet to gently roll the ball 2-3 inches (5.1-7.6 cm). Use fluid motions to avoid losing control of the ball and causing it to roll too far. Simply use your legs to transfer weight as you roll the ball back and forth over the muscle you want to massage.

   • If you feel sharp sudden pain, remove the ball immediately. You may be pressing on a nerve, exacerbating an injury, or simply pressing on an area that is too painful to massage.
   • Raise your hips if you need to increase pressure on a specific area.

4. 4 Continue moving the ball under different parts of the back. Be sure to work both sides evenly, as you will get the most relaxation from the massage, which will leave you balanced. Work the shoulders, upper and lower back, both sides of the spine, and even the buttocks.

   • Do not roll the ball directly under the shoulder blades, spine or hip bones.

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Method 5 of 5: Roll the ball under your feet

1. one Stand on a level surface or sit in a sturdy chair. You can massage your feet while sitting or standing. However, you can have a more relaxing experience if you sit on a chair during the process.
   • If you are standing, try to stand near a wall or sturdy furniture that you can lean on.

2. two Place the massage ball on the floor under the arch of the foot. You will be using the ball to massage your entire foot, but by leaning your arch on the ball, you will have better control of the ball during the massage.

   • If you want to apply more pressure, you can shift so that part of your weight is supported by your foot on the ball.
3. 3 Roll the ball forward to your toes and then back to your heel. With light pressure on the ball, bend your knee to roll the ball forward until you reach your toes. Without losing control of the ball, roll it back again until it reaches your heel.
   • At the same time, extend your toes so that the ball reaches all the muscles of the foot.

4. 4 Repeat the massage on the inside and outside of the foot. The massage is more effective if it is balanced, but the contours of the feet make it difficult to work on both sides at the same time. To counteract this, roll the ball down the outside of the foot and then back down the concavity on the inside of the foot.

   • Continue massaging for a few minutes or until pain is relieved.
5. 5 Stop and focus on any painful areas. If you find a particularly sore spot, gently roll the ball under your foot in a circular motion. Use your body weight to adjust the pressure on the ball so that it relieves muscle tension without pain.
   • Press and hold for approximately 30 seconds if you find an area that needs extra attention.

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Community Q&A

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hints

• Place the massage ball in a resealable plastic bag, then place it in the freezer overnight for a soothing cold foot massage.

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Warnings

• Do not press directly on bones or joints.

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Things You’ll Need

• Massage Ball
• Wall (optional)
• Chair (optional)
• Exercise Mat (optional)

Popular questions

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How to stretch tense trapezium? Stretching to relax

Sore quadriceps – not a very pleasant feeling. A tight lower back isn’t ideal either. But neck pain and stiffness is a completely different situation. Luckily, all you need is 10 minutes to relax your tight trapezius muscles a bit. Whether you wake up with a knot in your neck or feel some stress after a grueling workout, we recommend trying this quick exercise.

You might be wondering what a trapezoid is? Most people have a vague idea that this is part of their shoulders and neck, and they know that they need to relax it. To be precise, this is part of your shoulder girdle. It is responsible for the movement and rotation of the scapula, the stabilization of the arm, and the extension of the neck. Basically, it does a great job, making it an easy place for stress and tension.

Index

• 1 Causes of pain in the trapezius muscle
• 2 Stretching to relax the trapezius
  • 2.1 ear to shoulder
  • 2.2 neck circle
  • 2.3 shoulder roll
  • 2.4 Estiramiento del trapezio superior
  • 2.5 Upper trapezius trigger point 900 20
  • 2.6 Upper trap release with arm up
  • 2.7 Crocodile pose (Makarasana)
  • 2.8 cobra pose
  • 2.9 cat pose
  • 2.10 hug stretch

Causes of pain in the trapezius muscle

There are several possible causes of pain in this muscle, including:

• Overuse : Pain in the trapezius muscle usually develops due to overuse. Repetitive activities that involve the shoulders can lead to muscle strain. These activities may include lifting heavy weights or participating in certain sports such as swimming.
• stress: People often tense their shoulder and neck muscles when they are stressed. This excess tension can lead to muscle pain over time.
• Poor posture : Poor posture can place additional strain on the trapezius muscles over time. For example, long hours hunched over a desk or computer keyboard can lead to muscle contraction and tension.
• Injury: Injuries to the trapezius muscle, such as tearing the muscle due to applying too much force to the muscle, can cause pain.

Trapeze Relaxation Stretch

To loosen and relax this muscle, you need to work your shoulders, neck and upper back a little. A good workout is important not only to notice change and evolution, stretching should be the foundation of any workout.

ear to shoulder

You can start sitting or standing, but for this series it is recommended to sit on the floor, on a mat. This is one of the basic exercises for the lower neck.

• Slowly and lightly bring your right ear to your right shoulder. As you do so, it is natural for your left shoulder to rise. If this happens, move your head toward the center until you can relax your left shoulder.
• Raise your right arm up and over your head, placing your hand on your left cheekbone. However, do not pull your head now. Just put your hand in there to apply a little more pressure. This stretches the top of the trapezoid very gently.
• Breathe while sitting here for at least 30 seconds.
• Gently release this side, then bring your left ear to your left shoulder and complete the stretch on the other side by inhaling deeply.

neck circle

This exercise is used to stretch, relieve tension and warm up the upper back. You can perform circular movements with your neck in the same direction or in the opposite direction. Don’t do them too fast to avoid dizziness.

• Sit in a chair or kneel on the floor.
• With your arms crossed over your chest, begin to rotate your neck clockwise.
• Gently apply pressure to the neck until it is comfortable.
• Circle in this direction five times, then turn counterclockwise.

Shoulder Roll

The Shoulder Roll can also be used as part of a warm-up or as a dynamic stretch to loosen tight muscles after a workout.

• Begin kneeling or sitting with arms by your sides.
• Pull your shoulders as high as you can towards your ears.
• Roll your shoulders forward and down, creating as much space as possible between your ears and shoulders.
• Pull them down and back, bringing the shoulder blades together.
• Raise your shoulders back to your ears and do 10 reps.
• Repeat all repetitions in the opposite direction.

Estiramiento del Trapezio Superior

• Sit on a chair or kneel on the floor.
• Raise your right hand above your head and gently grasp the left side of your head.
• Gently apply pressure to bend the neck sideways, pulling it towards the trapezius muscle.
• With each deep breath, slightly increase the pressure.
• Hold here for 30 seconds, release and repeat a total of 3 times.
• Do the same on the opposite side.

Be careful not to stretch the neck, but stretch it gradually.

Upper trapezius trigger point

In this exercise, you will need a ball and a wall to relieve muscle tension. You will feel tremendous relief as soon as you roll the ball over your upper back.

• Place a massage or lacrosse ball between the top of your shoulder and the top of your trapezius.
• Gently lean against the wall, increasing pressure on the muscles.
• Hold here for a moment, then release the pressure.
• Repeat 10 times, then switch sides.

You can also gently roll the ball from side to side to get rid of knots and further massage the catch and shoulder muscles.

Releasing the upper trap with an arm raise

Continuing the method of applying tension to the trapezium, use the same massage ball as in the previous exercise. It is important that you do not feel acute pain, just try to relax these tense points.

• Place a massage or lacrosse ball between the top of your upper arm and the top of your trapezius.
• Gently lean against the wall, increasing pressure on the muscles.
• Raise your arm up and down for 20 reps.
• Then repeat on the opposite side.

Crocodile Pose (Makarasana)

This movement may be uncomfortable at first. Relaxing on your stomach may seem strange, but if you breathe in and out slowly, it can really help relax your trapezius muscles.

• Lie on your stomach with your feet shoulder-width apart and place your hands on top of each other under your chin.
• Once in this place, lie down and rest your forehead on your folded hands. This will actually release compression in the lower back as well, but the main thing you want to visualize and focus on is lengthening the spine and releasing any tension in the upper back and neck.
• Take a deep breath and try to relax here.

Cobra Pose

This pose releases tension in the lower neck and trapezium and stretches the throat. It also increases the flexibility of the spine and strengthens the back and arms, which helps prevent future trapezius problems.

• Raise your head and place your hands on the floor next to your shoulders, keeping your arms parallel and your elbows close to your body.
• Press the top of your foot to the ground and inhale deeply as you begin to raise your head and chest. If possible, straighten your arms, and keep in mind that when they are fully extended, the back bends a little.
• Whether you raise your arms straight or not, remember that you want your neck and head (cervical spine) to be in the same curve.
• Check your chin. It’s incredibly common to pull your chin in this pose and let your shoulders roll in towards your ears, so take the time to roll your shoulders back and down, bringing your shoulder blades together as you pull your torso over your shoulders and relax your shoulders. chin back.
• Inhale as you rise into this pose at least two more times, holding it a little longer each time.

cat pose