Shoulder Rotator Smash & Floss

Setup

1. Lie on your side with a lacrosse ball placed between the floor and the back of your shoulder, just below and behind the bony point of the shoulder (acromion).
2. Use your body weight to create pressure on the ball — adjust by rolling slightly forward or back to find the meatiest part of the posterior shoulder.
3. Pin a tight spot and slowly move your arm: reach overhead, across your body, and behind your back. This is the “floss” — moving the arm while tissue is pinned.
4. Perform 8–10 arm movements at each position, then shift the ball to a new spot.
5. Cover the entire area from the posterior deltoid through the infraspinatus (below the spine of the scapula).

Coaching Cues

What to feel:

• Deep pressure on the muscles behind the shoulder joint
• A stretching or releasing sensation as you move the arm through range
• Referred sensation down the arm or into the shoulder blade area (common with trigger points)

Common mistakes:

• Placing the ball directly on the shoulder joint — keep it on the muscular tissue behind and below the joint
• Tensing the shoulder against the pressure — consciously relax and let your body weight do the work
• Only pinning without moving — the flossing movement is what creates lasting change
• Being too aggressive — if the pain is above a 7/10, reduce pressure by rolling slightly off the ball