Video
Instructions
- Lie on your back with knees bent and feet flat on the floor.
- Place a lacrosse ball under the upper trap near the shoulder.
- Slowly raise your arm overhead while keeping the elbow locked out.
- Pause on tight spots and allow the muscle to release.
- Switch sides after the desired time.
Technical tips
- Keep your head and neck relaxed on the ground.
- Move slowly to allow the ball to target trigger points.
- Do not roll directly on the spine.
Breathing tips
- Inhale deeply before moving the arm.
- Exhale slowly as you raise the arm overhead.
- Maintain steady breathing to promote muscle relaxation.
Restrizioni mediche
- Recent shoulder injury
- Neck strain or acute cervical issues
- Severe upper back trauma
Descrizione
The Trap Lacrosse Ball Release is a highly effective self-myofascial release technique designed to target tightness and trigger points in the upper trapezius. Using only a lacrosse ball, this exercise allows for deep tissue pressure that helps release muscle knots commonly caused by stress, poor posture, or heavy lifting. By lying on the floor and positioning the ball under the high trap, you can apply body weight to gradually release tension. Moving the arm overhead with a locked elbow lengthens the muscle fibers, enhancing the stretch and improving blood flow in the targeted region. This exercise is particularly beneficial for individuals who experience neck and shoulder stiffness from desk work, as well as athletes in strength training, CrossFit, and overhead sports. Regular practice can reduce discomfort, restore mobility, and improve shoulder mechanics. Unlike foam rolling, the lacrosse ball offers pinpoint precision to reach smaller, deeper muscle knots. It is a simple, low-cost, and portable recovery tool that can be integrated into warm-up routines, cooldowns, or dedicated recovery sessions. The Trap Lacrosse Ball Release is beginner-friendly, making it accessible for anyone looking to enhance recovery, alleviate soreness, and maintain healthy upper body function.
What are the benefits of doing the Trap Lacrosse Ball Release?
The Trap Lacrosse Ball Release helps reduce muscle tightness, relieve tension in the upper traps, improve shoulder mobility, and promote better posture by releasing trigger points.
Is the Trap Lacrosse Ball Release safe for my shoulders and neck?
Yes, it is generally safe if performed correctly. Avoid rolling directly on the spine or applying excessive pressure on sensitive areas. If you have recent injuries, consult a professional first.
What is the most common mistake in the Trap Lacrosse Ball Release?
The most common mistake is moving too quickly or tensing the neck and shoulders instead of relaxing. Slow movement and deep breathing maximize effectiveness.
How long should I hold the Trap Lacrosse Ball Release on each side?
Hold each side for 1 to 2 minutes, focusing on areas of tightness. Avoid holding longer if you feel numbness or sharp pain.
How does the Trap Lacrosse Ball Release compare to a foam roller?
A foam roller covers a broader area and provides general pressure, while the lacrosse ball offers precise, deeper release on specific knots in the traps.