Lacrosse Ball Upper-Trap Release
The upper trap between the neck and shoulder is a classic spot for tension from stress, desk work, and heavy carries. Pinning a lacrosse ball against a wall lets you release this ropey muscle without straining the neck. A short daily session can take the edge off a stiff, achy neck and shoulder line.
- Equipment
- Massage Ball
- Type
- Recovery, Stretching
- Browse by muscle
- Trapezius Upper
- Target
- Trapezius Upper
How to do it
- 1
Stand with your back to a wall and place a lacrosse ball on the meaty upper trap between your neck and shoulder.
- 2
Lean back into the wall to hold the ball in place with gentle pressure.
- 3
Slowly nod and turn your head to floss the tissue over the ball.
- 4
Pause on a tight spot and hold until it starts to soften.
- 5
Work each side for 30 to 45 seconds, keeping the pressure light and comfortable.
Tips
- Stay on the muscle out toward the shoulder and off the bones of the spine and neck.
- Gently dropping the ear toward the opposite shoulder adds a light stretch as you hold.
- Use easy pressure here since the upper trap responds to gentle work, not grinding.
Variations
Common mistakes
- The ball sits right over the bony ridge of the spine or the side of the neck instead of on the fleshy muscle further out toward the shoulder.
- Turning the head fast and jerky instead of the slow nod-and-turn that actually flosses the muscle over the ball.
- Leaning in harder and harder to chase a stubborn knot, when the upper trap responds better to patience than to force.
- Numbness or tingling down the arm gets ignored and rolled through, when it is actually a sign to move the ball or stop.
Frequently asked
- How long should a beginner do the lacrosse ball upper-trap release for?
- 30 to 45 seconds per side is plenty since the pressure here should stay light. A short daily session works better for this area than one long, hard weekly one, especially if the neck and shoulders carry a lot of stress.
- What can replace a lacrosse ball for the upper traps?
- Two tennis balls taped together spread the pressure a bit wider and feel gentler on this sensitive area, which suits it well. With no ball, using the opposite hand to knead the same muscle, or resting the head into a doorframe-mounted towel, gives comparable relief.
- What is the lacrosse ball upper-trap release good for, and when should you stop?
- It eases the neck-and-shoulder tension that builds from stress, desk work, or heavy carries, and works well as a short daily reset. Stop right away if you feel numbness or tingling running down the arm, since that points to pressure on a nerve rather than the muscle and is not something to work through.
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