First rib and upper shoulder lacrosse ball release point

Video Transcript

Hello everyone, Dr. Alibhai here. Today, we’re going to show you how to use a lacrosse ball to release tension at the top of your shoulder, where your neck meets your shoulder. This area often has gristly, tender points that can cause discomfort throughout the day. Although we try to relieve it with our fingers, we often don’t quite get the job done.

Many people experience numbness down their arm because the first rib, which travels over the top, can clamp down on the nerves leading to our arms, affecting sensation. This is an excellent spot for a release. While it’s common to focus on the back, we aim to access the front more effectively by adopting an aggressive stance.

I’ll demonstrate with my left leg forward, targeting my right shoulder. I’ve pre-located a little trigger point where I’ll place the ball. I’ll let my arm dangle to allow my nervous system to relax. I’ll then press into the wall with my shoulder and breathe out.

Good. Let the ball sink in a little deeper as you breathe out again. Let your arm go completely loose and try to relax your entire body. Yes, it will be painful, but if that spot is no longer painful, move on to another spot. Breathe in and let your arm go loose as you breathe out.

We’re asking for just 90 seconds on each point of your shoulder. Afterward, retest your shoulder. You’ll likely feel much better and may even notice improved range of motion. Do this daily, and over time, you’ll manage those tender points more effectively and feel better for longer. Take care.