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Release Muscle Tension & Prevent Injury

Join our free Lacrosse Ball Recovery Workshop and learn targeted techniques used by top athletes to relieve pain, improve mobility, and speed up recovery.

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About the Workshop

What You’ll Learn

Led by Dr. Ashley, chiropractor and sports medicine physician at Head to Toe Spine & Sports Therapy, this workshop provides you with simple, actionable lacrosse ball techniques you can use anytime, anywhere.

Release tight traps, pecs, biceps, glutes, hip flexors, and adductors

Reduce chronic soreness and muscle stiffness

Prevent injury through proactive self-myofascial release

Use a lacrosse ball and common household items to maximize recovery

Lacrosse Ball Workshop Video Series with Dr. Ashely

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What You’ll Need

  • 1 Lacrosse Ball (or similar firm ball)

  • A wall, floor space, and a yoga block or stack of books

  • 5–10 minutes a day to practice

1. Upper Trap Release (Lacrosse Ball)

Tension in the neck or shoulders? Start here.

The upper trap muscle sits between the top of your shoulder and the base of your neck — an area where many people hold tension.

How To:

  • Place a lacrosse ball on the trap muscle

  • Lean into a wall or doorframe

  • Relax your arm on the same side

  • Hold on a sore spot for 2 minutes until the tenderness fades

2. Chest (Pec) Muscle Reset

Open up your chest and improve posture.

Tight pecs can lead to poor posture and shoulder pain. This release improves mobility in the front of your chest.

How To:

  • Find your pec muscle (it pops out when you press your arm forward)

  • Place the ball on the muscle and lean into a wall

  • Move your arm in 3 directions: forward, out to the side, and behind you

  • Stay on the sore spot and move for 2 minutes

3. Bicep Muscle Release

Ease upper arm tension and improve elbow function.

The bicep gets overworked in lifting, training, or everyday activity. This release helps improve arm mobility and reduce soreness.

How To:

  • Place the ball on the thickest part of your bicep

  • Press it into a wall with your palm facing down

  • Bend and extend your arm

  • Keep pressure on a tender spot for 2 minutes

4. Glute Muscle Release

Support hip mobility and relieve low back pressure.

Tight glutes can affect your hips, lower back, and movement patterns. This floor release helps loosen them up.

How To:

  • Sit or lie on the floor with the ball just under your hip bone

  • Let your leg drop out to the side

  • Rock your hip gently back and forth

  • Stay on the sore spot for 2 minutes

5. Adductor Muscle Release

Loosen your inner thigh and support better hip function.

The adductor (groin) muscles can be tricky to reach. This release works deeper tissue for improved mobility and balance.

How To:

  • Use a yoga block or books to elevate the ball

  • Lie on your side and bring your knee up

  • Place the ball under your inner thigh

  • Turn your chest toward the floor and flex/extend the leg

  • Hold and move for 2 minutes per tender area

6. Hip Flexor Release

Relieve deep hip tightness and improve posture.

Tight hip flexors are common in athletes and desk workers alike. This gentle release gets into the deep front of the hip.

How To:

  • Lie face down with the ball under your inner pelvic bone

  • Adjust until you find a tender spot

  • Relax fully into the position and breathe deeply

  • Hold for 2 minutes — no movement required

Ready to Keep Your Progress Going?

You’ve done the workshop. You’re doing the videos.
Now let’s create your custom recovery or performance plan.

🎯 Book a 1-on-1 Session:
🔹 Get hands-on therapy
🔹 Personalized care plan
🔹 Return to work, sport, and life faster

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