Using Lacrosse Balls to relieve stress, loosen muscles, and to have a nice relaxing massage has become in vogue the past few years. Quality Lacrosse Balls are durable, inexpensive and small enough to hit any area of your body that is currently stressed. With fitness and recovery often less is more, you could buy specialty equipment in the $50-100 price range, but you are paying for marketing and some CEO's salary and stock options!
Here are the best exercises for the following muscle groups:
Anyone who has ever hit the squat rack heavy after going weeks without training legs and has lived through the next few days of extreme soreness has my respect. Your Glutes (butt muscles) make up part of your core and are involved in almost any exercise. Working your glutes will give you more flexibility and greater range of motion so you can impress that girl at the gym by squatting 2 plates all the way!
Place the ball under your butt and roll side to side until you reach your hip, then do the same on your other side. This should be done slowly, taking around 40 seconds on each side.
Sit on a tall chair or table so that your legs are still hanging from the ground. Place the ball about halfway under your leg and extend your leg slowly and then bring it back to your body slowly. Do this 6-8 times on each side. This should help counter the tragedy that is sitting at a desk 40+ hours a week. Also, get up and walk for 5 minutes an hour even at work! No one will think less of you and you will feel so much better.
Chest: Try laying on a mat on your stomach. Put the lacrosse ball two to three inches below your collarbone. Hold a plank position, but with your lower body on the ground. Apply pressure and move slowly back and forth. After 30 seconds, switch sides.
Why this works: This helps counteract poor posture that all of us who spend 8+ hours a day at a desk are far too familiar with. This exercise should also help “DOMS” Delayed Onset Muscle Soreness after a day of heavy benching pressing or dips.
My shoulders and neck always hold the most stress no matter what I do to help combat it. Using a lacrosse ball does not make my problems go away, but it does help.
Lie on your back and place a lacrosse ball in between your shoulder blade and spine towards your upper back. Apply your body weight downwards and move around slowly for 30-45 seconds letting your body guide your movements, then switch and do the same with the other side of your body.
Plantar fasciitis can be treated with Lacrosse Balls. Sit down and place a ball in the arch of your foot. Roll your foot around applying weight to the ball for 45 seconds and then switch and try it with your other foot. Nothing special or fancy here, but this can help reduce pain.