Triceps Lacrosse Ball 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
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 "Triceps Lacrosse Ball" exercise is a self-myofascial release technique that targets the triceps to help relieve tension and improve flexibility in the muscle. Using a lacrosse ball, you apply pressure to specific areas of the triceps by positioning the ball between your arm and a surface such as a wall or the floor. The goal is to gently roll the ball over the muscle, focusing on any tight or knotty spots to break up adhesions and improve blood flow. This exercise does not engage secondary muscle groups and requires only a lacrosse ball for equipment. It is effective for enhancing mobility and promoting muscle recovery.
How to Perform
Begin by kneeling on one knee, keeping your other foot flat on the floor for stability. Position the lacrosse ball underneath the upper arm, near the base of the elbow, targeting the triceps.
Gently press your body weight down onto the ball to apply pressure on the muscle. While maintaining pressure, slowly flex and extend your arm at the elbow, working the muscle against the ball.
Perform 10-15 controlled repetitions, making sure to move through the full range of motion of your arm.
After completing the set, switch sides and repeat the same process on the other arm to ensure even muscle release.
Tips
Remember to Breathe: As with any soft tissue work, the key is to keep breathing steadily. Avoid holding your breath, as the goal is to release tension, not create more stress in the body.
Benefits for Front Squats: This exercise can greatly help improve your front rack position during a front squat, as the triceps cross both the elbow and shoulder joints, contributing to better stability in that posture.
Avoid Overextending: Keep your core engaged to prevent overextending your body. Ensure your abs are activated to maintain proper tension throughout the movement.
Address Sensitive Spots: If you find a particularly tender area, pause for 5-6 seconds and focus on deep, controlled breathing while trying to relax into the pressure.
Discomfort is Normal: While self-myofascial release (SMR) can be uncomfortable, don’t avoid it. The discomfort arises due to physiological or neurological responses, but continued practice can help alleviate it over time, provided there are no serious injuries.
Handling Nerve Sensitivity: If you experience burning, tingling, or numbness, move past that area. This sensation is likely from a nerve, and staying on it for too long could worsen the discomfort.
Use Active Release (Tack and Floss): If you encounter a particularly sensitive spot, try moving the joint through flexion and extension while maintaining the pressure. This technique, known as "tack and floss," can help release the tightness more effectively.
How Not to Perform
Avoid Holding Your Breath: Make sure to keep breathing steadily throughout the exercise. Holding your breath can increase tension in your body, counteracting the purpose of the release. Focus on slow, deep breaths to help relax the muscles.
Do Not Overextend: Avoid pushing your arm too far in either direction (flexion or extension) to prevent unnecessary strain on your joints and tendons. Focus on a controlled range of motion, staying within a comfortable limit to avoid overextension.
Do Not Rush Through Reps: Take your time with each repetition. Moving too quickly will not allow the lacrosse ball to apply effective pressure to the muscle. Slow, deliberate movements are key to releasing muscle tension.
Avoid Excessive Pressure: Do not apply too much weight onto the lacrosse ball, especially if it causes significant pain. Too much pressure can lead to discomfort or injury. Adjust the intensity to your comfort level while still feeling a deep pressure in the muscle.
Do Not Use Momentum: Avoid using body momentum to force the arm into flexion and extension. This can lead to jerky movements that waste energy and reduce the effectiveness of the exercise. Maintain smooth, controlled motions to ensure the focus remains on the triceps.
Don’t Neglect Core Engagement: Make sure to engage your core muscles to stabilize your body during the movement. Failing to do so can lead to unnecessary strain on your lower back and other muscle groups, reducing the efficiency of the exercise.
Avoid Staying on Sensitive Spots for Too Long: If you find a particularly tender spot, don’t stay there for extended periods. Instead, pause briefly and breathe deeply. Prolonged pressure on a sensitive area could lead to discomfort or nerve irritation.
Don’t Ignore Warning Signs: If you feel any burning, numbness, or tingling while applying pressure to the ball, immediately move past that area. These sensations might indicate nerve involvement, and pausing on them could cause harm. Always listen to your body.
Avoid Inconsistent Ball Placement: Ensure the lacrosse ball stays in contact with the muscle during the exercise. Moving the ball around too much or having it slip off the target area will reduce the effectiveness of the release. Keep the ball in place under the triceps as you perform the movement.
Do Not Forget to Switch Sides: Once you’ve completed the exercise on one side, don’t neglect to perform it on the other arm. Balancing the pressure on both sides ensures even muscle release and prevents any imbalances from developing.
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.
