Lacrosse Ball - Neck
The Lacrosse Ball Neck Release is a targeted self-myofascial release technique designed to relieve tightness in the upper trapezius and suboccipital muscles. It involves applying sustained, localized pressure to trigger points to improve cervical mobility and reduce tension headaches.
Since neck tension is often correlated with high stress and poor sleep, the AI utilizes your HRV and sleep quality data to recommend this release specifically when your recovery scores are low. By tracking the duration and your subjective relief rating, the app learns which specific trigger points provide the most benefit, ensuring you manage fatigue without over-agitating sensitive nerve areas. Additionally, if you report upper body stiffness after heavy lifting, the system automatically schedules this recovery work to accelerate your return to peak performance.
Form Cues
- Lie on your back with knees bent and feet flat on the floor
- Place the ball in the soft muscle tissue of the upper neck or trap
- Breathe deeply and diaphragmatically to encourage the muscle to relax
- Tuck your chin slightly to lengthen the back of the neck
- Hold on tender spots for 30-60 seconds until the sensation diminishes
- Don't place the ball directly on the spine or vertebrae
- Don't hold your breath or tense up against the pressure
- Don't roll aggressively or quickly over the area
- Don't press into the side of the neck near the carotid artery
- Don't continue if you feel numbness, tingling, or shooting pain
Common Mistakes
- Placing the ball directly on the spinal column
- Using a surface that is too soft to provide adequate feedback
- Tensing the neck muscles instead of consciously relaxing
- Spending too little time on a specific trigger point
- Applying excessive pressure that causes bruising or nerve irritation
Muscles Worked
This exercise specifically targets the upper fibers of the trapezius and the suboccipital muscles found at the base of the skull. Releasing tension in these areas is crucial for correcting forward head posture and alleviating stress-related stiffness in the cervical spine.
Primary
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