The Lacrosse Ball is a must have for all athletes, not just lacrosse players. In this video we'll show you how to work the psoas area of the body with your lacrosse ball. This one is great for reducing low back pain, hip pain, and for people with headaches that tend to come from back or front of head, people that sit all day or do ab exercises incorrectly.

All right. This is a demonstration of how to use a lacrosse ball in your psoas. So you're going to take this lacrosse ball and you're going to find about an inch outside of your bellybutton so you can go all the way up to the ribs or about down to where your hipbone is. And at the hipbone, you can actually start kind of jamming out towards the hip joint itself.

So let down and take this. She's going to put that ball about an inch out from her belly. Go ahead, lay down and you'll roll back and forth, up and down on the mat there. Good. Until you find a tender spot. Once you find that tender spot, lower your body down. Good arms can be sort of there or bent elbows coming back a little bit here.

Good. So that you can actually use those arms to lift the chest and reach the the ribs forward. So you're trying to create length between ribs and hips here. You feel that increase in intensity. Good. And then you hold that there for 3 to 5 seconds and lower it down, or you can just flow back and forth through it if it's pretty intense.

Okay. So that's one movement option. The other movement option is to lift the leg. So that can be the same leg on the same side or leg on the opposite side. Go ahead and lift the leg straight into the air. Good. And then do the same here. Good. You might notice that the tension under the lacrosse ball changes a ton when you lift the same side, and not so much when you lift the other side, or vice versa.

Or maybe you notice that it changes in both. Any time that the tension underneath the lacrosse ball is changing, that means it's a good spot. It's important for or it's affecting movement that you're doing elsewhere in your body. If you're doing really well with that and it's improving and it's not so tender there anymore, after you do this daily, you can add chest and leg simultaneously.

That's good. You know, some of this go ahead. Feel good. Some common mistakes that we'll see with this instead of reaching the chest forward. Sometimes we'll see people kind of crease at the back and really just lift off of the ball. When you go here, you're taking the pressure off of the ball, so you're likely not feeling a whole lot in that psoas.

So if as you're doing this, go ahead, lower back down. If you're doing your extensions and your upper body, you feel like lifting up decreases the tension on the ball. Then you're going to want to keep the body at lower and think to reach more with the chest.

Lovely. Good. One of the common mistakes that we'll see with the leg is some hip rolling. So if you go to lift that leg and you open your hip up, you will again take pressure off of that ball and you will not be lengthening that muscle in that case. So you want to make sure those hip bones stay attached to the mat or the ground, whatever surface you are on and lift that leg from the dish.

Perfect. Good. One last common mistake I will point out is using your head to lift the leg. So Downing did that a little bit in this last one. But go ahead and exaggerate here where she's really working here to lift this leg in the air. If you were doing this separately, the head should just stay relaxed. So if you find that you're feeling tension behind the head, you can take your hands and put them over one another underneath your forehead.

Yes. So that you're just rested there and now your head stays rested as you lift that leg again. Good. There you go. Good. So you'll work that spot for 30 seconds to a minute or until it starts to calm down? When it starts to calm down, that you can move on to another place anywhere along that line, again, up to ribs, about down to hip is fair game.

And that's how you work yourself.



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