Back to the lacrosse ball. This thing is really good at working out those stubborn knots or areas that may need more precise attention than the foam roller can get to.
The lacrosse ball is very good at allowing us to hold firm pressure in more localized areas of discomfort. Using this we can work on trigger points in the tissues by holding constant pressure or mimic transverse friction massage by rolling over the structures. Massage with a lacrosse ball is effective at loosening up those stubborn tissues and getting them to start moving again. It also has the added effect of rehydrating the tissues. Depth, time and tension into the tissues helps bring water back into the system after the treatment.
Place the ball in the area you feel discomfort in the upper back. Move through he area slowly and pay attention to those problem areas, concentrating on those spots. Do this along your main problem areas or the whole region. Perform 2 sets of these for about 30 seconds each. For the first day you may only do 1 area if it is really painful. If you notice the next day you are sore or tender on the skin, skip that day and wait 24 hrs, you may have done too much at once.
*Less is more with this self-treatment. If you do too much too often you increase the chances of causing bruising or damage to the tissues. Slow and steady wins this race.