We don't get stronger from lifting weights, we get stronger from recovering from lifting weights. And now that the weekend is upon us, everyone will be engaging in lots of "recovery time" 😉🍻🥃. But in addition to boozy self care, one of my favorite recovery methods is self myofascial release (basically poor man's massage) with a therapy ball or lacrosse/tennis ball.
This particular move helps to relieve some of the tension in your upper back. It works great for folks who sit at a desk all day. Get the ball, pin it between your back and the wall and start rolling it in along the inside crease of your shoulder blade, but not on the actual bone. Hug your body to get your shoulder blade out of the way. You'll know when you've hit a tight spot cuz it hurts so good. For really tough knots, press and hold for a minute. Happy recovery!