Lacrosse Ball - Forearms
A targeted self-myofascial release technique using a lacrosse ball to massage out tension in the forearm flexors and extensors. This recovery exercise helps improve wrist mobility, alleviate elbow pain, and restore grip strength after heavy lifting.
The AI analyzes your training volume on grip-intensive days to recommend this exercise when forearm fatigue is likely high, ensuring your recovery matches your intensity. By tracking subjective pain data, the app can identify patterns of elbow or wrist discomfort and proactively schedule this release work to prevent overuse injuries like tennis elbow.
Form Cues
- Place the ball on a stable surface like a table or bench
- Press your forearm firmly into the ball using your body weight
- Roll slowly along the muscle belly from elbow to wrist
- Pause and hold pressure on tender spots for 20-30 seconds
- Flex and extend your wrist while pinning the ball to stretch the tissue
- Don't roll directly over the wrist bones or elbow joint
- Don't apply pressure so intense that you wince or tense up
- Don't rush the movement; speed reduces effectiveness
- Don't continue if you feel sharp, shooting nerve pain or numbness
Common Mistakes
- Rolling too quickly over the muscle
- Applying insufficient pressure to affect the fascia
- Tensing the forearm muscles while rolling
- Ignoring the extensor muscles on the top of the forearm
Muscles Worked
This release technique targets the fascia and muscle tissue of the forearm flexors and extensors. By breaking up adhesions and trigger points in these areas, it reduces tension on the tendons attaching to the medial and lateral epicondyles of the elbow.
Primary
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