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2. Myofascial Release – Upper Back

In this video we review how to use a lacrosse ball for myofascial release. Myofascial release is a term used to describe rolling yourself out. Key muscles are targeted.

Here we review how to roll out your upper back muscles using a lacrosse ball. This is an important exercise for climbing because it helps relieve stress and soreness from the back, and keep the back muscles limber.

Instructions for the Lat muscle (latissimus dorsi):

Step 1: Place the lacrosse ball directly beneath your Lat muscle (latissimus dorsi).

Step 2: Lean your back against the wall, pinning the ball between the wall and the targeted area of your lat muscle.

Step 3: Slowly bend your knees, and begin using your legs to move your body in a slow, circular motion. Make sure to keep the circles small.

 

This exercise can also target the Trapezius muscle:

Step 1: Place the lacrosse ball directly against your Trap muscle.

Step 2: Lean your back against the wall, pinning the ball between the wall and the targeted areas of your Trap muscle.

Step 3: Starting with flat feet, press up onto your toes and move move your body in a slow, circular motion making sure to keep the circles small against your trap.

Be sure to keep the ball close to your Trap muscle, and away from the sensitive area of your neck.

We hope you found this video helpful. Feel free to comment below with questions or thoughts!

 

Please remember, climbing is inherently dangerous. Climb at your own risk.

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