Scapular Health

With my in season athletes, the main goal is to have their bodies fresh and ready to go for game day. Because of this, I make sure to incorporate around 15 minutes per class of mobility work. Today, I focused on the athletes upper backs. I usually have the athletes use a foam roller to loosen up their backs, but today I decided to use a lacrosse ball in order to target each segment of their upper backs in a more localized fashion. This technique can help improve posture and overhead positioning.

Start by placing a lacrosse ball on one side of your upper back, right on the muscle between your spine and scapula. Lay down flat on your back, with your legs out straight, and begin moving the arm that is on the same side as the ball in different directions. Once you find a knot, work it out and move on to another. For 5 minutes, continue this pattern while also moving the lacrosse ball to different spots between your spine and scapula. Repeat for the other side. You’ll notice that there are usually only one or two segments of the vertebra that have placed restrictions throughout your entire back.