10-Minute Cool-Down: Ball Massage Flow
RECOVERY • 11m
Post-workout is the perfect time to smooth out tender and tight muscles and flip the recovery switch by shifting to your parasympathetic nervous system. Though a foam roller is great for getting larger areas, a lacrosse ball is ideal for smaller spots & trigger points. This ball massage flow hits 5 key body zones that need extra TLC this month. You could also use this routine later in the day or on off-days for best results.
Spend 2 minutes in each of the following positions in the exact order listed, switching sides halfway for all single-sided positions:
Pec Minor L/R
Feet L/R
Rear Delt L/R
Piriformis (Middle Glute) L/R
Iliacus (Lower Hip Flexor) L/R
Mix between stripping the muscle in a linear direction and pressure waving in a lateral direction. You can also stop on any hot spot or trigger point and breathe into it, contract/relax, or add movement. Use elongated inhales & exhales through the nose for each drill to further strengthen your nasal respiration, though you can still exhale through the mouth if you’d like.
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