Lacrosse Ball - Upper Back
The Lacrosse Ball Upper Back release is a targeted self-myofascial release technique designed to alleviate tension in the upper trapezius and rhomboids. By applying focused pressure to trigger points between the shoulder blades, this exercise helps improve thoracic mobility, reduce stiffness from poor posture, and prepare the shoulders for overhead movement.
While this is a recovery movement, AI coaching is critical for timing and dosage. By analyzing your sleep quality, HRV, and workout intensity, the app can prescribe this release specifically when your recovery status is low or after high-volume pulling sessions. Additionally, if you log upper back tightness, the AI learns to schedule this as a preventative measure in your warm-ups, ensuring your tissue quality doesn't become a limiting factor in your strength progression.
Form Cues
- Place the ball between your shoulder blade and spine
- Cross your arms over your chest to expose the muscle
- Breathe deeply and slowly to encourage relaxation
- Hold static pressure on tender spots for 30-60 seconds
- Lift your hips slightly if you need deeper pressure
- Don't roll directly over your spinal column
- Don't place the ball directly on the shoulder blade bone
- Don't hold your breath or tense up against the pain
- Don't roll quickly back and forth like a rolling pin
Common Mistakes
- Rolling directly on the spine
- Moving too fast over trigger points
- Tensing muscles instead of relaxing
- Placing ball on the scapula bone
- Holding breath during pressure
Muscles Worked
This exercise primarily targets the upper trapezius and rhomboids, muscles that often become overactive and tight due to desk posture or heavy pulling exercises. By physically compressing the muscle tissue and fascia, you encourage blood flow and release trigger points, which restores proper sliding surfaces between tissue layers and improves scapular mechanics.
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