Name: Playbook - Gracie Kramer - Upper Body Lacrosse Ball Rollout
Uploaded: 2022-11-05T23:21:12.456Z
Duration: 15 min
Description: Upper Body Lacrosse Ball Rollout

This lacrosse ball rollout routine helped me so much, so im excited to share it with you guys! I have a tendency to develop tightness & inflammation in my shoulders /upper back after training & even after too much driving, but i’ve found that incorporating this routine as much as possible has reduced a lot of those issues for me.

- place the lacrosse ball on R trap to start 
- lean against the wall to put pressure on ball 
- lift R arm vertically at a slow & controlled pace
- do 10 arm lifts then repeat on other side

Trap Rollout w Arm Lift

- place ball on trap
- lift arm up to a horizontal position & bend elbow at 90° 
- slowly open & close shoulder 
- 10 reps on R side, then switch to the L

Trap Rollout w Elbow Opens

- place ball on one side of neck
- lean against wall & press into ball
- slowly move up & down to release muscles in neck
- 10 reps on one side then repeat on the other side

Neck Lax Ball Rollout

- place ball on pectoral muscle 
- face the wall & lean on it w ball
- slowly move up & down on ball around pec muscle 
- lift arm laterally along the wall (10x)
- repeat on other side

Pec Rollout w Lateral Arm Lifts

- bend elbow & lean against wall w ball on tricep
- slowly move up & down along tricep muscle
- bend & straighten arm on pressure points for better muscle release
- 10 reps for each movement then repeat on other arm

Tricep Rollout

- place ball on tricep & lean against wall
-  turn arm sideways w bend in elbow
- open & close arm slowly 
- 10 reps for each movement then repeat on other arm

Tricep Lateral Rollout

- place ball on back muscles (upper, mid, & lower)
- keep ball on the side of back to avoid rolling on the spine
- slowly move up & down and side to side to find sore/tight spots
- tuck chin in & curl downward to stretch the spine
- do 10 reps then repeat on other side

Back Rollout Against Wall

- place ball on outer forearm
- move slowly up & down on the ball
- turn hand to rollout the inner forearm
- do 10 reps on each side then repeat on other arm

Forearm Rollout

Upper Body Lacrosse Ball Rollout

Bailey Nomi sent me here 💗 I’ve been really into restorative workouts that make my body and mind feel good while focusing on different parts of my body. I struggle with nerve and joint pain especially during the cold season. I love how easy and effective this stretch was! Can’t wait to try the next workout!

Erna C

Towel Nerve Glides (5 min)

Sarah Ashley

10 Min Leg Day Warm-Up & Stretching Routine

That was great, surprised myself how flexible I am and a great addition to starting a running 🏃‍♀️ routine

Quad & Hip Flexor Stretch

That was great, I can see the childhood dream of being able to do the splits 💪🏻🤸🏼‍♂️

Inner Thigh & Groin Stretch

Those are great.  Thank you Gracie!  I injured my left shoulder and now have adhesive capsulitis and those exercises are exactly what I need!  You’re the best Gracie!

Kari Kajitani

brooke slattery

Chest & Shoulder Stretch

Awesome, I have been doing my own workouts and this seriously helped with the soreness in my legs

Upper Body Lacrosse Ball Rollout

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