How to Roll Our Your Shoulders Using The "Get It Done" Ball
Here's a great choice for those possibly experiencing shoulder discomfort, soreness or tension.
- Aids in overall body recovery.
- Helps to mobilize the scapula joint.
- Increases elasticity of muscle tissue, joints, and fascia — the body's connective tissue.
- Decreases neck and shoulder tension.
- Encourages the flow of both blood and lymph.
- Pre-workout when paired with dynamic movements.
- Post-workout recovery.
- KORE Bed Time Routine
I call it the "Get It Done" Ball 'cause it gets the job done. We hold so much tension in our neck and shoulders, we forget how good it feels to let all of that go. This ball helps you get the job done. But don't believe me, just try it out (and watch). That's word to Trinidad James.
Note that you can use this ball in other areas, however, I've found that it holds the best size and comfort for releasing tension in the upper body.
We'll use three phases described below, whenever rolling out.
Phase 1: Use the ball to roll out, slowly, in the designated area. Take your time.
Phase 2: Hold the ball on a trigger point for 3-5 breaths.
Phase 3: Add movement. (Ex: If we're rolling out upper body, Phase 3 will include arm movements, such as "floor" angels, ceiling reaches, internal/external rotations, swimming motions, etc.) Feel free to get creative. Listen to your body.
Start by bringing the ball right underneath your neck area. Let it sink into your natural neck curve or "c curve." Take a few deep breaths here maybe moving your head slowly from side to side. Take this moment to bring your body into a parasympathetic state. More work gets done while the body's in a relaxed state.
Next, bring your heels close to your glutes—think hip bridge. This position will help you move with ease while rolling the ball between areas.
Start with your right side and allow the ball to roll between your neck and shoulders, moving side to side. Do this steadily, with ease and comfort; nice and slow. Take few moments here, 30-45 seconds serves well. If this feels okay, take a moment with a trigger point and move onto Phase 2. A trigger point is generally a sensitive area in the muscle or connective tissue (fascia). You may feel a slight pain. If your body allows it, spend a few moments breathing into that trigger point with the ball placed right where you feel it. My rule of thumb is anywhere from 3-5 breaths. If, and only if, this feels okay move onto Phase 3. Remember there is no rush.
Move on by bringing the ball back towards the low right side of your neck—or where we originally began. This time use the ball to roll up and down as you target your rhomboids. Move through Phases 1-3 at your own discretion.
Finalize this upper body by bringing the ball to the right side of your mid-back. Roll side to side again, this time targeting your lats (latissimus dorsi) and scapulas. Again, move through Phases 1-3 as you see fit.
Switch sides when you're done, taking the necessary moments and breaths to bring further awareness to your body. Notice where you may be holding just. little more tension. Which side is it? Does it correlate with any other discomforts you may have been feeling?
Spend anywhere from 30 seconds to two minutes per area focusing on releases. If you have any questions feel free to e-mail us at firstname.lastname@example.org - Enjoy!
*Note: Please consult your health professional before performing. This does not function as medical advice.