For example,
a lacrosse ball works better in and around your hips and pelvis, whereas rollers work better for your quadriceps, and smaller diameter cylinders work great for your feet.
When it comes to the ball, a tennis or
lacrosse ball works great, but if you find your foot is especially sensitive, a high bounce pinky ball works good, too.
Not exact matches
I recommend the
lacrosse ball foot roll for anyone who spends a lot of time on their feet and / or for anyone who spends a lot of time in restrictive shoes (ie... heels or
work boots)
Grab a dense foam roller and a small massage
ball (a tennis or
lacrosse ball will also
work) and follow along with movements and GIFs below.
«Or, place the
lacrosse ball on a wall and lean into it with your shoulders, chest, and back, applying just enough pressure until you feel it
working out your muscle tightness and knots.»
Note: You can do some soft tissue
work (with foam roller or
lacrosse ball), some dynamic stretching, and even some walking but don't do any high intensity activities.
Using a
lacrosse ball to loosen up your shoulders is an example of mobility
work.
A foam roller,
lacrosse ball, thera cane, or resistance bands are all great tools for mobility
work.
Some people recommend using a tennis
ball — and that may be great for rolling your foot out, but in my opinion, nothing
works better than a
lacrosse ball.
So save your stretching for after deep - tissue and mobility
work with a foam roller (or
lacrosse ball, tennis
ball, golf
ball, etc.), which will actually encourage release of the muscle knots.
Doing a lot of fascia
work, mobility
work like golfballs,
lacrosse balls, stuff like that using the break from training and the restorative portions of the workout to basically reinvent the body and you know, Brock as you being someone that I coach, you know that these are sometimes the types of weeks that I throw in to your program.