How to Use Two Lacrosse Balls for Mobility

Just received a question on “how do I use a lacrosse ball to improve my mobility?”.

And “Why do athletes use two lacrosse balls instead of one for mobility?”.

Good questions – here are a few tips to get your started on improving your mobility and helping your muscles recover and stay healthy.

This method of putting two and taping them is also called a “peanut ball”. We have several lying around the gym and that athletes will use to work on their bodies.

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The type of tape we use is simple gym adhesive tape. You can make one in two minutes.

Tip # 1. Contract and Relax:
Find something that hurts or is really sore (trigger point), and put the lacrosse ball on that point.

Contract your muscles (tighten) over the lacrosse ball and hold for a few seconds.

Release your muscle tension and the lacrosse ball will compress into the sore tissue.

This is good to work on the back, thorasic spine, bicep (after a Murph workout) and in the glutes.

Tip # 2. Cross Over
Put the lacrosse ball next to a stress point like a sore bicep.

Press down on the ball and slowly move the peanut ball back and forth crossing over the trigger point.

We used this exercise recently on our sore biceps and lats after a brutal Murph workout.

You can do the same on your hamstrings, calves, feet, pectoral muscles, etc.

Video – Thoracic Spine Mobility with Gemini Tool

Tip # 3 Flatten
Think flattening like a pancake.

Press the ball directly against the trigger point and with small circles work on pressing the sore area.

This may be a little painful so go slow at first.

If you like the two lacrosse ball method you may want to advance to the Gemini or Apex peanut ball device (see the video above).

Mobility Wod Gemini review
I waited a few days for others to review this before purchasing, but finally decided to pull the trigger. It’s well made and the shape seems to help keep it perpendicular to my spine as compared to my 2 lax balls taped together. Also, the shape seems to put more of the gemini in touch with my t-spine than the 2 lax balls. So, I plan to take it to the beach for a week of drinking and mobilizing and hope to improve my overhead squat when I return to the gym.

Mark Bell reviews Mobility Wod Gemini

Questions from athletes in our gym and online readers.

Question: Do you have a book you can recommend that will help with Mobility workouts and keeping my body healthy?

Answer: Yes; check out Kelly Starrett’s Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance.

Question: How does the Mobilitywod gemini compare to the Apex Self Massage Peanut Ball?

Answer: They both have the same concept but the Apex cost substantially less at around $13 while the Mobilitywod gemini is overpriced at $35. You can even buy an overpriced cradle for the Gemini at $20.

Question: Where did you first learn about using mobility tools like the ball and foam rollers?
Answer: I first learned of them at a CrossFit seminar and have been using them to improve my body ever since.

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