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Welcome Lynnwood Police Department
As part of your training with Head 2 Toe Spine & Sports Therapy, this workshop is designed to give you practical tools you can use anytime, whether you're on shift, training, or recovering after long hours.
These are the same soft tissue techniques we use in clinic to help active individuals reduce tension, move better, and prevent injury before it becomes a problem
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Lacrosse Ball Recovery
What You’ll Learn
This workshop focuses on simple, effective recovery strategies built for real-world physical demands.
Release tension from areas that take the most strain on the job
Improve mobility and movement efficiency
Reduce buildup of chronic tightness and soreness
Use a lacrosse ball and minimal equipment for daily recovery
Keep Your Progress Going with Our Lacrosse Ball Workshop Video Series
What You’ll Need
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1 Lacrosse Ball (or similar firm ball)
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A wall, floor space, and a yoga block or stack of books
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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:
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Place a lacrosse ball on the trap muscle
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Lean into a wall or doorframe
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Relax your arm on the same side
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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:
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Find your pec muscle (it pops out when you press your arm forward)
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Place the ball on the muscle and lean into a wall
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Move your arm in 3 directions: forward, out to the side, and behind you
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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:
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Place the ball on the thickest part of your bicep
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Press it into a wall with your palm facing down
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Bend and extend your arm
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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:
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Sit or lie on the floor with the ball just under your hip bone
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Let your leg drop out to the side
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Rock your hip gently back and forth
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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:
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Use a yoga block or books to elevate the ball
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Lie on your side and bring your knee up
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Place the ball under your inner thigh
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Turn your chest toward the floor and flex/extend the leg
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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:
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Lie face down with the ball under your inner pelvic bone
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Adjust until you find a tender spot
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Relax fully into the position and breathe deeply
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Hold for 2 minutes — no movement required