LACROSSE MASSAGE BALLS

TOP TEN MASSAGE TECHNIQUES INSIDE

COPYRIGHT 321 STRONG, ALL RIGHTS RESERVED http://321strong.com/

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321 STRONG Wrist Wraps eBook

Table of Contents

Welcome to the world of 321 STRONG ............................................................. 3Contact Us ..................................................................................................................... 3

Before you Begin Legal Disclaimer ........................................................................................................... 4 Safety Guidelines ......................................................................................................... 4

Getting Started Deep Tissue and Myofascial Release Concepts ........................................................... 5

Glutes ........................................................................................................................ 6 Lumbar ...................................................................................................................... 7 Shoulders .................................................................................................................. 8 Calves ........................................................................................................................ 9 Hamstrings .............................................................................................................. 10 Neck ........................................................................................................................ 11 Chest ....................................................................................................................... 12 Plantar Fasciitis ....................................................................................................... 13 Forearms ................................................................................................................. 14 Psoas ....................................................................................................................... 15

Getting Started

Special Offer10% Off Your Next Purchase......................................................................................... 16

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Welcome to the world of 321 STRONG ____________________________________

Congratulations on the purchase of your 321 STRONG lacrosse massage ball.

We’re pleased to welcome you and also wanted to thank you for your business. We’re dedicated to helping you get fit and healthy through quality products and want to help you make the most of your precious workout time by showing you how to use our products correctly. We’d also like to showcase some additional exercises you may not already know about.

This eBook contains simple instructions, tips, and directions for basic use. Each segment contains links to our live 4K video segments on YouTube®. It’s one thing to read about an technique, it’s another to see it happen. Although you could find each video online, this guide can serve as a reference, and also help you keep track of all those videos.

We’ve gone to great lengths to make sure you’ve received a quality product, backed by a 100% satisfaction guarantee, and a lifetime warranty. We’ve made a significant investment in developing our video segments, and digital content, like this eBook. We’ve done all this because we’re passionate about fitness, and our customers. We feel it wouldn’t be right to just mail you a lacrosse ball if you didn’t know all the other things you need to know to maximize your experience with it. We’re here to help you reach your personal fitness goals!

The journey to a healthier you starts TODAY!

Cordially,

Brian LeonardBrian Leonard, Owner 321 STRONG

Contact Us Your comments and feedback are very important to us because they help us provide the best service in the industry.

Contact us at http://321strong.com/.

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Before you Begin

Legal Disclaimer The recommendations in this eBook aren’t medical guidelines and are for educational purposes only. You should consult your doctor before starting this or any other program, or if you have any medical condition or injury that may get worse with physical exertion. This program is for healthy individuals 18 years of age and older and is meant to supplement, not replace, proper exercise training. All types of exercise have some risks. Always make sure that you use common sense and prudence before beginning any exercise program. Make sure that your equipment is in good operating condition and don’t attempt to exercise beyond your level of experience, knowledge, training or fitness. These eBook exercises must not replace any exercise routine, treatment or diet that may have been given to you by your doctor. Don’t do any exercise unless you have been shown the proper technique by a certified fitness trainer or certified exercise specialist. If necessary, ask for help when exercising to avoid injury and to ensure proper form. Make sure that you stretch and warm-up properly before beginning your exercise routines. If you’re taking any medicine, consult your doctor before starting any exercise program. If you experience lightheadedness, dizziness, or shortness of breath while exercising, stop the exercise and consult a doctor immediately. Don’t use this or any other program if your doctor tells you it’s not safe to do so.

Safety Guidelines It’s extremely important that you always use common sense and use the following safety guidelines when exercising:

§ If it hurts, stop doing it immediately! Use alternate exercises if necessary. § IMMEDIATELY stop what you’re doing if you feel faint, dizzy, light-headed, or very

uncomfortable. Seek immediate medical attention if any of these conditions persist.

§ Get comfortable with easy movements before you do any advanced techniques or routines.

§ If something feels too difficult, switch to an easier exercise to be safe. If you EVER need extra recovery time, take it.

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Getting Started Deep Tissue and Myofascial Release Concepts

Injury, aging, and workout fatigue all yield the same results… tired, sore, tight muscles.

Deep tissue massage is a kind of massage technique that works on deep muscle layers, and the connective tissues that bind them to our frame. It tends to be slower and deeper that traditional massage. It works by breaking down the blockages in the muscle to create increased circulation and restore movement. It can be quite unpleasant, but the benefits can really outweigh the discomfort, and typically subside in a day or two. Traditional massage is typically about relaxation. Deep tissue massage is a therapeutic technique to relieve pain and inflammation associated with injury, tightness, soreness, spasm, and strain.

Myofascial release is a therapy that aims to relax tight, contracted muscles. The fascia is a thin layer of membrane that coats all the muscles in the human body. This fascia can become inflamed and tight with injury or strain, causing pain and limited range of motion. The fascial is relaxed through a series of stretching and pressure techniques.

Practitioners of these therapies utilize foam rollers for large areas, and fist-like objects for smaller areas.

Our “lacrosse balls” are rigid, dense shapes perfectly suited to the task of the smaller areas.

Begin my laying on your mat, with your left glute, left knee, and left elbow all down on the mat. Bring your feet halfway in, so your knee is bent at a 90-degree angle, Place the single lacrosse ball directly beneath your gluteus minumus, and gently shift your position, allowing the ball to massage any tender areas. You can control the amount of hurt / benefit by controlling how much of your body weight you allow to press against the ball.

GLUTES

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With the double lacrosse peanut, lay down on a mat with your face up, and knees bent. Position the peanut with one ball on either side of the spine. Take little steps with your feet, so that the ball works its way up your spine. As you do so, wiggle your torso so that the balls work your lumbar area in a circular gyrating motion. You can work an area for as long as you want before taking more steps, and migrating the ball up or down your spine.

LUMBAR

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For this movement, you can use a single lacrosse ball, or the octagonal model. Press the ball between your shoulder and a wall, or alternatively, you can hold the ball with the opposite hand, and press it accordingly. Use the lacrosse ball to run up and down the groove that is created between your deltoids, and your pectoral muscles. Control the ball’s position on your deltoid by bending and straightening your knees to raise and lower your body against the ball. Continue to massage the shoulder, turning your body to move the ball laterally toward the back of the muscle, massaging the entire deltoid.

SHOULDERS

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Begin by sitting on your mat. Bend the left knee, and bring your foot in close. Reach backward with your right hand for support. This will allow you to lift your body just off the floor. Place any of the 3 styles of lacrosse balls beneath your calf, and allow your body weight to press the muscles against the ball. Roll from your inner knee down toward your ankle, massaging the whole calf muscle. When you find a release point, let the ball remain on that area, to work the knot out. Twist your torso left or right to work out the left or right side of your calf, shifting a different part of the muscle over the ball.

CALVES

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We prefer the double lacrosse ball peanut for this movement. Sit on your mat in the exact same fashion as the Calf muscle, (previous). Place the ball directly under your hamstrings, with your full body weight pressing the ball into your muscles. Move forward and back in order to roll the ball up and down your hamstring. Begin just above the inner knee, and work all the way up to your glutes.

HAMSTRINGS

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This maneuver works best if you use your arms and/or tilt your head forward. Either of these will elongate the neck muscles, making it easier for the ball to do the work. Press a single lacrosse ball between your neck and the wall. Alternatively, you can lay flat on a mat, and use the ball like a pillow. Keep the ball off your spine, rather focus on the neck muscles on either side. Two of the most tender spots are often at the base of the skull, or where the neck muscles meet your traps.

NECK

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Some users prefer a single lacrosse ball pressed against a wall, or the floor. Others prefer the octagonal ball with the opposite hand pressing the ball into the chest. Position your shoulders to the back to open up the chest. Roll the ball slowly around the entire pectoral muscle. You can also raise your hands above your head, or out sideways to change the shape of your pectoral muscles, and allow the ball into different areas and release points.

CHEST

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Sit in a chair, and place the lacrosse ball under the arch of your foot. This works great with either the single or the octagonal lacrosse balls. With some body weight applied, allow the ball to roll under your foot. The harder you press, the deeper the massage. Don’t forget your lacrosse ball in your suitcase. It’s great after a long flight, back at the hotel.

PLANTAR FASCIITIS

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We like either a single lacrosse ball, or the double peanut for this easy massage. Begin by sitting at a table, on a chair. Place the lacrosse ball on the table top, near you. Start with your palms facing down, at your wrist, and extend your arm away from you, rolling the massage ball toward your elbow as you do so. Reverse this motion to recall the ball back toward you. Rotate your arm with each successive motion, until your palms are facing upward, and you are massaging the upper portion of your forearm.

FOREARMS

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Your psoas muscles begin at your lumbar region, and termitnate at the front of the hips, responsible for hip flexion. Directly tied to lower back pain, and used for almost every athletic movement, they get overworked often. Begin by laying face down on your mat, and place either the single or octagonal ball over your psoas. Where’s that? In the crease below your lowest ab, about 4 inches diagonally from your navel. What’s it feel like? Well, if you suddenly feel like you need to use a restroom, you’re in the right spot. It hurts to massage these muscles, a lot. But the relief can be instant, and the restoration of range of motion is amazing. It’s our favorite, and why we saved it for last.

PSOAS

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SPECIAL OFFER To Thank You for Your Business

Here’s a few of our other products youmay be interested in, and a coupon code good for 10% off of anything in our store

(This code cannot be applied in conjunction with other codes, and can only be redeemed once per household)

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