Upper Body Lacrosse Ball Daily Tune Up

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Tune Up

1 minute per movement per side of:

• Snow Angels

• Swimmer Arms

• Steering Wheel

• Bear Hug

• Lat Smash

• Pec Smash

• Trap Smash

Then 5-10 Slow Push Ups

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Tune Up Tips

Spend about 1 minute doing each lacrosse ball exercise on each side. You can alternate sides or you can complete all of the exercises on one side and then all of the exercises on the other side. You’ll start by placing the lacrosse ball on one side of your spine just between your shoulder blades. Make sure that it’s not directly under your spine and feel free to adjust your body left or right or up or down so that you can keep your hips and head on the ground. Focus on your breathing and especially try to take long, slow exhales. Be sure to move your arms and body slowly throughout the exercises so that you can be sure to address all of the small pockets of tension throughout the upper body. If you feel any sharp sensations like pinching, pulling, numbness, or tingling, be sure to back off and keep each movement pain free. As always, have the best day ever!

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Posture Notes & Customizations

SNOW ANGELS

Start with your hand down by your side with your palm facing up and then slowly move your arm out to the side and up towards your head. Finish with your bicep by your ear and then slowly reverse the movement and return the arm down by your side. Try to keep the back of your hand in contact with the ground for the entire range of motion or as much of the movement as possible.

SWIMMER ARMS

Slowly move the arm up so that your bicep is by your ear and the back of your hand touches the ground and down so that your thumb is by your thigh and the palm of your hand is touching the ground.

STEERING WHEEL

It's exactly what it sounds like. Imagine holding onto a giant steering wheel with your hand and slowly rotate your arm around and back in a semicircle.

BEAR HUG

Cross one arm over the other and wrap your arms across your chest like you’re giving yourself a hug. Keep the arms as they are and then gently and slowly rock your torso side to side.

LAT SMASH

Lay on your side with your knees slightly bent almost like you’re in a relaxed fetal position. Place the lacrosse ball under your bottom arm close to where your arm pit and ribs meet towards the back of your body. You can extend the lower arm up towards your head and lay your head down on your bicep or even prop your head up with your hand. Rock your body gently and slowly back and forth to smash the tissue under the arm and then make small adjustments up or down if needed.

PEC SMASH

Place the lacrosse ball against your pec or on your chest close to the front of your shoulder or armpit. Then slowly lean into a post or door frame with one foot slightly in front of the other. Move the arm of the side of your body with the lacrosse ball under it forward and back as well as exploring bending the elbow and rotating the palm up and down. Lean your bodyweight into the lacrosse ball and breathe deeply.

TRAP SMASH

Place the lacrosse ball against the top of your shoulder or where your neck connects with your shoulder. Then slowly lean into a post or door frame with one foot slightly in front of the other. Move the arm of the side of your body with the lacrosse ball under it forward and back as well as exploring bending the elbow and rotating the palm up and down. You can also rotate and move your head in any direction that feels good. Lean your bodyweight into the lacrosse ball, relax your jaw, and breathe deeply.

LACROSSE BALL CUSTOMIZATION

For any of these exercises, you can customize the movement by adjusting the amount of pressure that you’re using. You can use more support from the rest of your body to decrease the pressure. If you have a double lacrosse ball, just adjust the time to 1 minute per exercise.

PUSH UPS

Customizations:

• Knee Push Ups

• Elevated Push Ups