Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Point your fingertips to the top of your mat. Place your shins and knees hip-width apart. Center your head in a neutral position and soften your…
Forearm Smash
Position the ball under your forearm then press into your arm while on top of ball. Be sure your palm is facing the ceiling. From here, you may contract and relax by spreading your fingers, then making a fist. Hold on tender spot for 45-60…
LAX Ball/Softball on Upper Traps
Lie on back, place LAX ball/softball on upper traps and shift your weight into the ball until you feel a tender spot. If able, lift arm on side of ball up and over your head and breathe deeply. Hold on that tender spot for 30-45s…
Anterior/Posterior Delt Smash (LAX Ball/Softball on Shoulder)
Lie on side, place LAX ball on shoulder and shift your weight into the ball until you feel a tender spot. Hold on that tender spot for 30-45s per side. Seek out the pain, and hold!
Infrispinatus Smash (back of shoulder, outside of upper trap)
Hold on tender area for 30 – 45 seconds. Perform on each side. Breathe into it, seek out the pain. You may use a foam roller OR LAX/Softball for a deeper massage.
Vastus Medialis (inner quad muscle) & Adductor Magnus Smash
First place foam roller/softball on inner quad muscle right inside of knee cap (vastus medialis), hold on tender spot for 30 – 60 seconds. Then move foam roller/softball up and place on higher inner quad muscle right underneath groin (adductor magnus), hold for 30 –…
TFL Smash (muscle on outside of hip where leg connects to hip)
There is a small muscle that connects your hip to your quads, you want to find that tight muscle and roll it out. May be easier to find if you roll with a softball or LAX ball. Find the tender spot, and hold for 30…
Biceps Femoris (Outside of Hamstring)
Lie down and place softball (recommended) or foam roller underneath outside of hamstring. Search for tender spot and hold for 30 – 45 seconds until you can feel the muscle loosen up. Breathe into the pain. Repeat on both legs.
Anterior Trunk Mobilization (LAX Ball to chest)
Similar to neck mobilization, use the power of your hands to pressure ball into your body. Place ball on chest, just underneath your clavicle or collarbone. Once pushed into chest, twist ball back and forth over tender area for 30-45s per side. You may do…
Chest Smash (with Softball/LAX Ball)
1. Lit on stomach with softball lodged between chest and ground 2. Roll ball around slowly until you find a tender spot on chest 3. Once found, floss in and out, slowly making small movements in and around the tender spot for 45-60 second. 4….
