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SMR Traps with Lacrosse Ball

A self-myofascial release technique that uses a lacrosse ball to target the trapezius muscles to improve flexibility and reduce muscle tension in the upper back and neck area.

Exercise Overview

Category

Massage and Therapy

Exercise_Type

Flexibility

Difficulty_Level

Beginner

Technique

Lie on your back with a lacrosse ball positioned under your trapezius muscles. Roll slowly over the muscles, pausing on tight spots to release tension.

Starting Position

Begin lying on your back with a lacrosse ball positioned under your trapezius muscles.

Finishing Position

Return to resting position after completing the SMR traps with lacrosse ball sequence.

Form Cues

Roll slowly, pause on tight spots, breathe deeply, control pressure

Common Mistakes

Rolling too fast, not pausing on tight spots, applying too much pressure, poor positioning

Progression Tips

Increase pressure, add variations, or perform longer sessions.

Regression Tips

Reduce pressure, use softer ball, or perform shorter sessions.

Safety Notes

Apply moderate pressure to avoid injury. Stop if you experience pain or discomfort. Avoid rolling over bones or joints directly.