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WHEN TO USE THIS: This is a simple mobility sequence for your upper trapezius. This may help if you are dealing with tension headaches, limited neck mobility or general restrictions in your upper trapezius. WHEN TO AVOID THIS: If you are experiencing any pain in your neck or upper trapezius that might be caused by other factors aside from general stiffness, it would be best to consult with your local healthcare professional or doctor first. Firstly, place the lacrosse ball on the upper trapezius while laying on the floor facing up. Find a corner and use it to apply pressure to the area by driving your feet into the ground. From this position, rotate your neck side to side (like checking a blind spot) as well as side bending the neck (ear to the shoulder) for several repetitions. Lastly, finish with a seated upper trapezius stretch by sitting on your hand with the arm extended and palm turned inward. Use you opposite arm to apply a gentle overpressure away from the shoulder and hold for 30 seconds. Repeat on both sides.
WHEN TO USE THIS: This is a simple mobility sequence for your triceps and shoulder. This may help if you are dealing with limited shoulder flexion or restrictions in your triceps. WHEN TO AVOID THIS: If you are experiencing any pain in your triceps or shoulder that might be caused by other factors aside from general stiffness, it would be best to consult with your local healthcare professional or doctor first. Firstly, place the lacrosse ball under the triceps muscle while laying on the ground (or placing the arm on a table, counter or ledge) and place the hand gently behind the neck for support. From this position you can roll up and down to gently massage the triceps. When you find a tender area, keep pressure on this spot while gently flexing and extending the elbow (like a karate chop motion) for several repetitions. Finish with a triceps stretch by using a towel or band behind the back, and bring the arm behind the back while holding the towel or band. From that position allow the opposite arm to gently pull the towel or band downward to apply a gently overpressure and hold for 30 seconds. Repeat on both sides.
RHOMBOIDS RELEASE MOBILITY INSTRUCTIONS WHEN TO USE THIS: This is a simple mobility sequence for your rhomboids. If you are dealing with tightness in your upper/middle back, this sequence can help. WHEN TO AVOID THIS: If you are experiencing any pain in your rhomboids that might be caused by other factors aside from general stiffness, it would be best to consult with your local healthcare professional or doctor first. Firstly, place the lacrosse ball on the soft tissue between your spine and your shoulder blade while leaning up against a wall (or laying on the floor facing up). Once there, spend a moment exploring the area and move the arm horizontally across midline for several repetitions when you find a tender area. Finish with a rhomboid stretch by anchoring a band overhead, allowing the arm to cross midline and gently rotate the body away from the anchor, or until you feel a deep stretch in your middle back area. Hold for 30 seconds and repeat on both sides.
WHEN TO USE THIS: This is a simple mobility sequence for your pectorals. If you have any shoulder mobility limitations, rounded back posture or tightness in your pecs, this can help improve pectoral flexibility & posture. WHEN TO AVOID THIS: If you are experiencing any pain around your chest or back that might be caused by other factors aside from general stiffness, it would be best to consult with your local healthcare professional or doctor first. Firstly, place the lacrosse ball against your pectoral muscle on a wall (preferably on a corner to allow free movement of your arm). Once there, spend a minute exploring the muscle by moving in all directions (if you need extra pressure, walk your feet backward, away from the wall). When you find a tender area, gently move your arm straight up and down for several repetitions. After that is complete, move your arm horizontally side to side for several repetitions while continuing to maintain pressure on the tender area. Lastly, pull the elbow back with the arm horizontal and rotate your shoulder internally an externally (like a windshield wiper) for several repetitions. To finish the sequence, place your palm flat against the wall with the fingers horizontal and pointed back, and gently rotate your torso away from the wall until you feel a deep stretch. As an extra bonus, you can gently side bend your head away from the shoulder to intensify the stretch if needed. Hold for 30 seconds and repeat on the other side.
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