Trap Lacrosse Ball 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Traps
Secondary Targets
None
Execution
Isolation
Force Type
Compression
Required Equipment
Lacrosse Ball
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Trap Lacrosse Ball" exercise is a self-myofascial release technique designed to target the trapezius muscles, specifically focusing on relieving tension and improving mobility in the upper back and shoulders. By using a lacrosse ball, the exercise applies pressure to tight spots in the traps, helping to break up knots and increase blood flow to the area. The required equipment is simply a lacrosse ball, which is positioned between the trap and a wall or floor. This exercise is ideal for those experiencing shoulder stiffness or discomfort due to poor posture or repetitive strain. It offers a simple, effective way to release tension and promote relaxation in the traps.
How to Perform
Start by lying on your back with your body relaxed and flat on the ground.
Position the lacrosse ball just beneath the base of your trapezius muscle, on either side of your neck and upper back.
Lift your hips off the ground into a bridge position, allowing your body weight to press down onto the lacrosse ball, creating pressure on the muscle.
Gently roll your body back and forth, letting the ball massage the tight areas of the trap.
To enhance the release, raise your arm overhead and cross it across your body. This movement helps to "tack and floss" the muscle, further loosening the tension.
Continue rolling slowly for about 20-30 seconds, then perform 5-10 repetitions of the "tack and floss" motion.
After completing one side, switch to the other side and repeat the process for balanced relief.
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Tips
Remember to always breathe while performing soft tissue work. Holding your breath can increase tension, so keep a steady, relaxed breathing pattern to help release muscle tightness.
Avoid overextending your body during the exercise. Keep your core engaged to maintain stability and prevent unnecessary strain.
If you encounter a particularly sensitive or tender area, stop for a moment and focus on slow, deep breaths for 5-6 seconds. Try to relax and allow the muscle to release tension.
While self-myofascial release (SMR) may cause discomfort, it’s important to push through it as long as there are no serious issues. The discomfort is often due to the muscle or nervous system responding to the pressure, and with time, it should feel better.
If you experience any sensations of burning, numbness, or tingling, move past that area. These could be signs of nerve involvement, and it's best not to linger on such spots.
When you find a particularly sensitive point, pause briefly and move the joint through its full range of motion (flexion and extension). This technique, known as "tack and floss," helps release the muscle more effectively.
How Not to Perform
Avoid Holding Your Breath
Do not hold your breath during the exercise. This can increase tension in your body, making it harder to relax the target muscle. Keep a steady, deep breathing pattern to maintain control and release the trap muscle effectively.
Do Not Overextend Your Body
Avoid overextending your body, especially your back and neck, while performing the exercise. Keep your core engaged and maintain a neutral spine to prevent unnecessary strain on other areas of your body.
Don’t Rush the Rolling Process
Don’t roll too quickly or jerk your body back and forth. Focus on slow, controlled movements to ensure that the pressure from the lacrosse ball is applied gradually to the tight areas of the trap. Rushing can cause discomfort and reduce the effectiveness of the release.
Don’t Use Excessive Force
Avoid putting too much pressure on the lacrosse ball. While some discomfort is normal, excessive pressure can cause unnecessary pain and may lead to injury. Adjust the intensity by using your body weight and maintaining control.
Do Not Ignore Discomfort in Sensitive Areas
If you find a particularly sensitive spot, don’t continue rolling over it without caution. Stop and allow your body to relax. If the discomfort becomes too intense or sharp, it’s better to move to another area.
Avoid Being Too Static
Don’t stay in one position for too long. While pausing on a tender spot is useful for a few seconds, continue moving gently across the area. Staying static for extended periods can create more tension and prevent proper release.
Do Not Forget to Maintain Focus on the Trap
Don’t let your attention wander to other muscles or movements. Focus solely on the trap and use your body to guide the lacrosse ball precisely into the targeted area. This helps you put energy into the specific muscle and avoid wasting it on unrelated areas.
Don’t Overdo the Duration
Avoid rolling for too long in one session. Spending too much time in one area can lead to muscle fatigue or irritation. Stick to the recommended time (20-30 seconds of rolling) and perform multiple sets if needed for optimal results.
Don’t Ignore Nerve Sensitivity
If you experience tingling, numbness, or burning sensations, avoid pressing too hard or staying on the area. These signs indicate nerve involvement, and pausing or over-applying pressure may cause further discomfort or injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
