How to Use a Lacrosse Ball (Mobility Ball) Without Making Things Worse!

How to Use a Lacrosse Ball (Mobility Ball) Without Making Things Worse!

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– Hi, this is a short video showing you how to use a mobility ball. Mobility balls can be in a
number of shapes or sizes. We’ve got a lacrosse ball
pictured here on the left, and a cricket ball on the right. You can use a tennis ball,
or you can use a specialist massage ball which might
have various spikes or lumps on it to try and
help improve your mobility. Mobility balls are very
versatile and can be used to treat almost any body
part, but the main parts they’re used for are the glutes, the shoulders, and the calves. Position it on the floor
where you want to treat. Make sure that when you
lie on the mobility tool that it’s positioned
exactly where you need it. Gently relax your bodyweight
down onto the tool, and you’re looking to about six to seven out of 10 on a pain scale,
so that it’s uncomfortable, but not necessarily very painful. Lie still or just move very slowly, and look to treat the area for two minutes or until you get a change. Common mistakes when using mobility tools are moving too quickly. If you’re rolling fast back
and forth, you won’t have time to generate a change in
tissue, and you’ll most likely find that you’re just tensing up. Two, spending not enough
time in one place. So again, although you
might not be moving quickly, make sure that you spend
at least two minutes in an area, allowing the
body to relax that tension and for you to actually get to that deep tissue which needs the work. The third mistake we see
is incorrect pressure. So this can either be
too light or too firm. It’s a bit hard to
specify how much pressure, but as we said, we’re looking for that six to seven out of 10 on a pain scale. Too little pressure, and
you won’t stimulate enough stress for the body to make a change, too much, you’ll just tense
up and the body will guard. And the final mistake is
not listening to your body. So again, these are general rules. If you’ve got tissue
that’s inflamed or sore or you’ve got DOMS because
you did exercise yesterday, then don’t press through using the tool and work it really hard. Make sure you give your
body plenty of time to rest, and listen to what sort of pain response or what sort of stimulus you’re
getting from using the tool. If anything is numb or tingling, stop. Or if you find it’s not
generating a change, then just adjust your position. For more information, contact
us at HeadStartClinics.com

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