Chest and shoulders · Stand to face the edge of a wall or doorway. · Place a lacrosse ball on your chest muscle close to your armpit. · Lean ...HealthlineSubscribeHowtoPerformaLacrosseBallMassageonSoreMusclesMedicallyreviewedbyPeggyPletcher,M.S.,R.D.,L.D.,CDE—WrittenbyNatashaFreutel—UpdatedonDecember19,2016ShareonPinterestThankstotheexplosionofworkouttrainingprograms,lacrosseballshavesurfacedasanimportanttoolinanygymsetting.Buttheymostlikelyaren’tbeingusedasintended.Unliketennisballs,lacrosseballsarehardanddense.Theydon’tsoftenunderpressure.Lacrosseballscanbeusedasapowerfulmassagedevicethatcanhelprelievepainandimprovefunctioninsoremuscles.Lacrosseballmassageisaformofself-myofascialrelease.Fascia,thethinsheathofconnectivetissuethatcoversallthemusclesandorgansofthebody,isresponsibleforconnectingmusclegroups.Whendisrupted,itcancausepainandpoormovementpatterns.Tightfasciacanpullthebodyoutofalignmentandincreasepressureonmusclesandjoints,causingpain.Thegoalofmyofascialtherapyistostretchandloosenthefasciasotheunderlyingtissuecanmovefreely.Whatarethebenefitsoflacrosseballmassage?AreviewpublishedintheInternationalJournalofSportsPhysicalTherapyfoundthatself-myofascialreleasemay:increasejointrangeofmotionhelpmuscleperformancedecreasefatigueafterexercisedecreasesorenessafterexerciseSelf-myofascialreleaseisbestafteraworkout,butyoucanalsodoitwheneveryourememberthroughouttheday.Itonlytakesafewminutes.Justlikestretching,thebestresultsareseenafterconsistentpractice.Trythesefiveself-massagetechniquestosootheyoursoremusclesafteryournextbigworkout.GlutesShareonPinterestTightorirritatedglutemusclescancausepainanddiscomfortinthelowbackandhipregion.Relievingtensioninthebuttocksareawillnotonlyfeelgood,butitalsoallowsforgreaterflexibilityinthehipsandback.Standwithyourbackagainstawallwiththelacrosseballbetweenthewallandthemeatyareaofyourglutes.Moveupanddownandsidetosideuntilyoufindatenderspot.Relaxyourweightintothewall,allowingtheballtoapplypressureonthisarea.Holdthisfor30seconds,oruntilyouf