We began offering lacrosse balls for sale at the office back in the fall. Many people have been curious about what exactly they are used for. Trust us, not one of us plays lacrosse! Instead, we have researched the use of these balls as a myofascial release technique and they are pretty effective.
What is myofascial release? Fascia, the thin sheath of connective tissue that covers all the muscles and organs of the body, is responsible for connecting muscle groups. When disrupted, it can cause pain and poor movement patterns. Tight fascia can pull the body out of alignment and increase pressure on muscles and joints, causing pain. The goal of myofascial therapy is to stretch and loosen the fascia so the underlying tissue can move freely
Here are some tips on covering the main areas.
Glutes (Buttocks). Stand with your back against the wall and place the ball over the meaty area. Roll from side to side, up and down until you find a tender spot. Relax your weight on that area for 30 seconds and repeat on the other side.
Hamstrings. Sit on a chair that is high enough to let your leg hang. Place the ball under your thigh and move it around until you feel a tender spot. Lean forward and rest your arm on your thigh. Slowly extend and bend your knee for 30 seconds. Move the ball as needed and repeat.
Upper back and shoulders. Lean up against the wall with the ball between your back and the wall. Move around in all directions until you find a tender spot. Relax your weight into the wall and move your arm across your chest. Continue to move up and down slowly, massaging any knots or tender areas. Repeat on the other side.
Chest and shoulders. Stand to face the edge of a wall and place the lacrosse ball on your chest muscle close to your armpit. Lean forward and slowly roll the ball on the chest and shoulder area. Once you find a tender spot, relax into that position. You can move your arm up and down for added benefit. Repeat on the other side.
Feet (plantar fascia). Sit comfortably on a chair with your feet on the ground. Place the ball under your feet and lean forward to add weight to the affected side. Slowly roll back and forth for 30 to 60 seconds
I know the majority of people have experienced tight muscles and “stress spots”. These balls are great for everyone – from those with a sedentary lifestyle, to our high performance athlete. If you have any questions, please do not hesitate to contact us! Happy rolling!