Restore & Realign
Lacrosse Ball Therapy for Tension Release
When the body holds onto stress, it often speaks through tight, tender points tucked deep within the muscles—what we call trigger points. With just a simple lacrosse ball and a few mindful moments, you can begin to gently release built-up tension, improve mobility, and invite a greater sense of ease into your daily routine.
This self-care technique blends perfectly into your wellness ritual—soothing, effective, and completely accessible from the comfort of your home.
Find the spot of tension and roll.
Daily Self-Massage Trigger Point Routine (15–20 min)
1. Neck and Shoulders (Upper Trapezius & Levator Scapulae)
Tools: Fingers or massage ball against a wall
Instructions:
Find a tender spot on the upper shoulder near the neck.
Apply gentle, steady pressure with your fingertips or lean into a wall with a ball.
Hold for 30–60 seconds.
Slowly tilt your head side-to-side while pressing.
Repeat on the other side.
2. Upper Back (Rhomboids & Mid Trapezius)
Tools: Massage ball or foam roller
Instructions:
Place the ball between your shoulder blade and spine (not on the bone).
Lean against a wall or lie on the floor.
Slowly roll side-to-side and up-down until you find a tight spot.
Pause and hold pressure for 30 seconds.
Breathe deeply.
3. Chest (Pectoralis Major & Minor)
Tools: Massage ball
Instructions:
Stand near a wall, place the ball against your chest just below the collarbone.
Press and roll gently over the muscle.
Hold pressure on tight spots for 30 seconds.
Helps open up posture and relieve rounded shoulders.
4. Lower Back (Quadratus Lumborum)
Tools: Massage ball or foam roller
Instructions:
Lie on your back with a ball just above your hip bone and to the side of the spine (never directly on it).
Let your body relax into the ball and breathe deeply.
Hold or gently rock for 30 seconds per side.
5. Glutes (Piriformis)
Tools: Massage ball
Instructions:
Sit on the floor with knees bent.
Place the ball under one glute (avoid the tailbone).
Lean into the ball and gently roll around.
When you find a trigger point, hold for 30–60 seconds.
Switch sides.
6. Hamstrings
Tools: Foam roller
Instructions:
Sit with the roller under your hamstrings.
Roll from just below the glutes to above the knees.
Pause on tight or tender spots for 30 seconds.
7. Calves
Tools: Foam roller or massage ball
Instructions:
Sit with legs outstretched, roller under your calf.
Cross your other leg over to increase pressure.
Roll slowly and hold on tender areas for 30–45 seconds.
8. Feet (Plantar Fascia)
Tools: Massage ball or frozen water bottle
Instructions:
Sit or stand and roll the ball under your arch.
Apply steady pressure on sore points.
Do this for 1–2 minutes per foot.
Tips for Success
Breathe deeply throughout.
Stay within a 5–6 out of 10 pain level.
Do this routine 3–5 times a week or as needed.
Stretch gently afterward to enhance results.
