Relieve pain, prevent injury, and increase performance. Get customized mobility coaching developed by Dr. Kelly Starrett.
It should not be painful.
If it feels sketchy it is sketchy so go to something different.
It may be beneficial to start with a softer ball.
I would recommend getting one of the Yoga Tune Up options:
Therapy Plus Ball
You can use both in the mesh tote they come in to replace the 2 lacrosse balls taped together.
Do 10-15 a day.
This can be before or after a workout or at a completely different time of the day.
Did I over do it?
From the FAQ
Only you can answer that question. The MobilityWod program has often
been described as self-inflicted torture. But, don’t be foolish – if you
think you are injuring yourself, STOP. Don’t over do it. More is not
I broke my shoulder blade and collar bone on the same side at the same time.
I have no pain, restriction on movement, and no rom limitations.
Establishing improved positioning with your shoulders and t spine may help address the pain that you are experiencing.
Clear the T-Spine, Now We Can Start Talking Shoulders
Basic T-Spine Mobilization
T-Spine Plate Smash
T-Spine Smash – Double Lacrosse Ball
T-Spine Overhead Barbell Smash
A Better Upper Back Extension-izer
Pro Episode # 9 – Spinal Archetypes
Episode 283: Resetting After a Shoulder Tweak/Brutally Sore Shoulders
Episode 199: A Word About Your Shoulder Health
Pro Episode # 40 – Pro user Request Friday: Spinal Rotation and Forward Head