How to use a lacrosse ball to help regain mobility in tight necks, shoulders and lower back

There are lots of reasons you may experience tightness or pain in your muscles. It could be from over-use, a repetitive motion, sleeping funny, bad posture, or strain. A simple lacrosse ball can be super helpful in breaking up that tightness so you can regain mobility and alleviate pain. It is VERY important to remember that these exercises are only for general soreness and tightness. You should NOT use the lacrosse ball if you have an acute injury or soreness from surgery. In these cases, you should be checked out by a physical therapist or your doctor.

What is a Trigger Point?
Trigger points or “muscle knots” are areas of irritation typically caused by over-use, joint stiffness or posture problems. They are areas within the muscle of tightness and limited circulation which can radiate pain to wider areas of your body. A lacrosse ball can be used on these areas to provide loosening of the muscle and lead to less pain.

Relieve headaches and neck pain using a lacrosse ball
If you have tightness in your upper traps, place the lacrosse ball at the trigger point and it should “hurt so good” but not be painful. Roll with a little pressure for 15 – 30 seconds and control the pressure to what feels good for you.

How to use the lacrosse ball for a sore neck:

  1. Lie back so the ball rests midway between shoulder blade and spine
  2. Shift weight left & right, up & down over the muscles
  3. If you find a tight spot, stay there for a few seconds and breathe. Let it loosen & disappear

Watch the video

NOTE: Avoid rolling over the spine or anything that causes significant pain.

How to use a lacrosse ball for sore shoulders or chest
You can lay on the lacrosse ball face down, with the ball pushing into your upper shoulder and pectoral muscles. You can also lie on your back and place it around your shoulder blades and roll around until you feel it massaging. It should “hurt so good” but not be painful. Using the lacrosse ball in this way can break up tightness and help you get back your mobility.

Here are the step-by-step instructions:

  1. Lie on your stomach so the ball rests midway between armpit and breastbone
  2. Shift weight left & right, up & down over the muscles
  3. Try sliding your hand toward your head and toward your feet to increase shoulder motion

Watch the video

NOTE: Avoid placing the ball anywhere that causes numbness or significant pain.

Relieve lower back and glute pain and tightness
Your glutes and piriformis are big muscles and can be a magnet for trigger points of pain and tightness. By using a lacrosse ball to work out trigger points in those muscles you can relieve pain and tightness and increase motion and flexibility. It is really important to only use the lacrosse ball on the muscles and keep it away from bone, joints and the spine. Place the ball under your bootie and roll it around with your body weight until you feel it “hurt so good”.

Step-by-step movements:

  1. Support yourself with your arms so the ball rests midway between your outer buttock and tailbone
  2. Shift weight left & right, up & down over the muscles
  3. You can adjust the pressure by using more or less support from your arms

Watch the video

NOTE: Avoid placing the ball anywhere that causes numbness or significant pain