Lacrosse Ball - Triceps
The Lacrosse Ball Triceps is a self-myofascial release technique designed to relieve tension and improve tissue quality in the arm muscles. By using a dense ball to apply targeted pressure, this mobility drill helps reduce elbow pain and restore range of motion in the triceps.
Since the AI tracks your training load and muscle recovery status, it can specifically prescribe this release technique on days when your triceps are fatigued from heavy pressing movements like bench presses or dips. If you log elbow discomfort or limited range of motion during exercises like skull crushers, the system identifies the correlation and prioritizes this mobility drill to address the underlying tissue restriction. Over time, the app learns which recovery modalities yield the best performance improvements for you, optimizing your warm-up and cool-down routines.
Form Cues
- Place the lacrosse ball on a flat surface like a table or against a wall.
- Position your triceps directly over the ball, applying downward pressure.
- Roll slowly to identify tender spots or 'trigger points' within the muscle belly.
- Flex and extend your elbow while pinning the ball to floss the tissue.
- Breathe deeply to allow the muscle to relax around the ball.
- Don't roll directly over the elbow bone or the point of the shoulder.
- Don't tense the arm muscles; keeping them relaxed is crucial for depth.
- Don't move the ball too quickly; effective release requires slow pressure.
- Don't apply pressure that causes sharp, shooting nerve pain.
Common Mistakes
- Rolling too fast over the muscle
- Tensing the triceps against the pressure
- Applying pressure directly to the elbow joint
- Holding breath due to discomfort
- Ignoring the medial head near the armpit
Muscles Worked
This recovery technique specifically targets the triceps brachii, addressing tightness in the long, lateral, and medial heads. By applying focal pressure, it helps break up fascial adhesions and improve blood flow, which is essential for maintaining healthy elbow mechanics and shoulder mobility.
Primary
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