Tips for Successful Trigger Point Releases

*Softer is better! Make sure object you are using allows some ‘give’ into your muscles. Object should not be so firm that you tense up and grimace with pain when you roll

*BREATHE. Oftentimes, rolling aggressively and using a firm ball it’s easy for your muscles to stay tight. By taking deep breaths, allow yourself to imagine absorbing the ball into your muscle

*Go until you experience a change. Don’t worry about time or duration with these moves. Hold tender and uncomfortable positions, breathe and move on when you feel the tension has dissipated. Change may occur as quickly as 10 seconds or up to 3 minutes

 

TPR neck w/peanut

*Place ball at base of neck, just at ridge of skull (occipital lobe)

*gently tuck chin up and down and rock side to side

*breathe deeply and feel your head slowly start to surrender to the ball and tilt backwards

Peanut T-Spine

 
 

Trigger Point Release Calves

*Split calf in half (top calf and bottom regions) and work on one half at a time

*Add in foot movement and rotations to work all angles

 

Trigger Point Release Hamstrings

*Work inner, middle and outside of hamstrings

*avoid moving too quickly and glossing over tender areas

 

Trigger Point Release GLutes

*Place ball right on outside of hip, slightly behind where your palm sits when you put it into your pocket

*Straighten the knee to regress the sensation

*Bend knee into figure 4 position to intensify sensation

 

Trigger Point Release TFL

*Place ball near same postion as glutes but slightly in front, imagine where your thumb would sit if you put it into your pocket

*With tiny movements, roll up and back, and tilt side to side to get different angles

 

Trigger Point Release Quads

*Start just above knee while avoiding knee cap

*Divide quad into 3 areas and make sure to make passes over the inside, middle and outside edges

*Bend and/or rotate knee to explore around!

 

UPPER BODY FOAM ROLL + TPR ROUTINE

*Enjoy this tutorial on my favorite moves using both the foam roll and massage ball to address sore/tight upper body areas!