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  • Writer's picture Sporty Healthy Habit


Self-massage helps to ease aches and pains, improve breathing, relieve tension, and improve posture and performance. To comprehend how it works, you must first comprehend that the human body is made up of numerous layers of connective tissue (fascia) that weaves and coils its way around every part of your body, linking (and separating) you from head to toe.

Massage Balls promote the glide and slide between the fascial layers, allowing for easier movement, tension release, and discomfort reduction. Our massage therapy balls' gripping texture works by gently locking onto all tissue layers, from the skin's surface to the spongy superficial fascia beneath it and on down to deep fascia. As the balls roll across the skin, huge shear is created, which warms, soothes, and lengthens not just the targeted tissues but also the surrounding tissues.

Are lacrosse balls good for knots?

Self-myofascial release (also known as massage) can be performed with a lacrosse ball to help break apart the connective tissue surrounding your muscles, which could become rigid as a result of prolonged sitting, poor posture, or physical exercise. One of the main differences between a lacrosse ball and a foam roller is the lacrosse ball's ability to loosen up difficult-to-reach regions that a foam roller cannot reach.

How do you massage a lacrosse ball?

Massage ball lacrosse can be an efficient method of providing relief from tightness and stiffness, aiding in fitness rehabilitation, and just helping the muscle recovery and nervous system relax. Lacrosse ball massage is a popular at-home therapeutic practice that matches well with expert treatment, according to the mbg.

Using lacrosse balls, softballs, and foam rollers, among other treatments, can assist in breaking up the fascia, letting the muscle move more freely.

And while it may feel wonderful to target a single troublesome location (such as that super-tight upper back), it is ideal for working your way down their entire spine because your entire spine moves together, so focusing on one part is not the best option.

Massage ball lacrosse for the neck

A double lacrosse ball, which is also known as a peanut, is excellent for stretching the neck. It is possible to purchase peanuts, but you can simply glue two lacrosse balls together.) Simple as that: lie down on the floor with the peanut at the base of your skull, where the soft tissue is located, and relax. You can hold the position for 30 seconds to a minute, with the ability to move back and forth over the ball.

Massage with a lacrosse ball for the shoulders

Locate the muscle and lie down on your lacrosse ball, holding for 30 seconds to a minute and slowly rolling around if it feels good. Repeat as necessary.

As an alternative, lie on your side and place the ball precisely underneath the armpit, and then exercise that area. This will target the subscapularis muscle (located underneath the armpit), he explains.

Massage with a lacrosse ball for the back

The psoas muscle is a common source of back pain, and McCullough recommends lying on your stomach with a ball (he suggests a softball for this) just outside of your belly button on either side of your stomach. The psoas links all the way up, and this is a fantastic low-back release. If it feels comfortable, you can stay there, slowly moving around back and forth.

How do you release a piriformis lacrosse ball?

In the medical community, piriformis syndrome is described as buttock discomfort caused by non-discogenic (i.e., not caused by a disc) entrapment of the sciatic nerve in the sub gluteal region. The piriformis is a deep rotator muscle that can be found in the buttocks of the human body. It is a tiny muscle that aids in the rotation of the hip outward. Direct trauma that causes it to spasm, or a response to some mechanical irritation of neighboring tissue, can both cause it to become engaged in sciatica. The Piriformis muscle can become tight and uncomfortable, causing sciatica symptoms in certain people. Normally, the sciatic nerve passes close to the muscle it serves. If you want to release a piriformis lacrosse ball,

1. Sit on the ground with one ankle crossed over the opposite bent knee.

2. Place a lacrosse ball under the glute on the figure-four side of your body.

3. Roll the lacrosse ball over in regions of tension, holding for a total of 10 seconds.

4. Continue for 1-2 minutes on one side, then switch to the other side.

How do you release a trigger point with a ball?

• Lie down with your back to the wall and position the tennis ball between yourself and the wall. Roll the tennis ball around your back until you discover a location that has been causing you irritation.

• Once you've identified the sore region, lean back into the ball to apply pressure to the area.

Depending on the severity of the uncomfortable places, it could take anywhere from 90 to 120 seconds to relieve them.

• You may feel pain in the area where you're putting the pressure.

• If the pain does not subside and instead appears to be increasing, it is recommended that you stop applying pressure to the area.

Back Massage
Back Massage

Using a TheraCane for Trigger Point Release:

  • If you feel that the tennis ball is not applying enough pressure, you can use a TheraCane to assist you.

  • Hook the TheraCane around so that it reaches your mid-to upper-back and applies pressure to the areas that are causing you aggravation, as seen in the video.

  • Apply pressure to the tender points for a second time for approximately 90-120 seconds.

Adding Motion:

  • Another technique for treating tender regions in your mid to upper back, such as when utilizing the tennis ball option, is to incorporate a small amount of motion into the pressure applied to the area.

  • Using your arm, wedge the ball between the tender spot on your back and the wall once more. Then, slowly move your arm out to your side and back in front to assist in the release of the tender spot.

  • You could also adjust the direction of the motion by raising your arm over your head and slowly lowering it back down in front of you, as seen in the video.

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