Name: Playbook - Best Fitness - Self Trigger Point Release
Uploaded: 2021-01-18T11:44:50.055Z
Duration: 45 min
Description: Self Trigger Point Release

Lisa Ferrante

In this demo, we are using a Rogue Accumobility Ball, but you can use any similar tool such as a tennis ball, lacrosse ball, golf ball, or alternative myofascial release took.

Utilize the following trigger points to improve range of motion in the shoulders and release genera tension in the neck, shoulder and upper back region.

This is a technique that can be used to help with a stiff or tight jaw, or can even be related to tension headaches. Perform 3-5 slow head rotations (reps) per side.

SCM Self-Release

Tension in the traps can cause neck discomfort, tension headaches and even some shoulder discomfort. It often caused by poor posture such as a forward head tilt while sitting for long periods of time. Perform 1 rep or 30 sec-1 minute release per side.

Upper Trap Release

This technique helps release the muscles on and around the shoulder blade, otherwise known as the rotator cuff. These can be involved in shoulder and elbow pain. Perform 3-5 slow reps per side.

Rotator Cuff Release

Placed in the soft tissue right between the shoulder blade and spine. Tension in this area can feel like neck tension, shoulder pain - it almost feels like your shoulder is “jammed”. Apply the pressure that works for you, should not exceed an 8/10 on intensity.

Mid Trap Release

This technique can help increase mobility in the shoulder joint and decrease pain from pressing motions. Perform 3-5 slow reps per side.

Pec Release

Neck/Shoulders/Upper Back

These self release techniques can help increase mobility as well as improve general comfort in the lower back, hips and knees.

This technique can help with tension in the lower back and hip. 30 sec-1 min per side

QL release

Awesome for relieving lower back tension and will improve hip mobility. 30 seconds per side

Glute Medius Release

This technique can help improve knee tracking and may help decrease knee discomfort. It can be very painful, so don’t put all your weight on it right away. 4-6 slow reps per side

Outer Quad Release

Highly recommend following this up with a hamstring stretch. Perform 5-8 reps per side.

Hamstring Release

This technique can help increase hip extension, improve glute development and may decrease lower back discomfort. 3-5 reps per side

Hip Flexor Release

Lower Back/Hips & Thighs

Tension in the triceps, biceps and forearm muscles may be associated with common elbow pain and discomfort.

This technique may help improve elbow flexion, and improve general elbow pain. 3-5 slow reps per side

Tricep Release

For elbow pain that feels more to the “outside” of the body, focus on the long head of the bicep. For pain on the “inside” go for the short head. 3-5 reps per spot

Bicep Release

This technique can help improve wrist and elbow mobility and possibly decrease discomfort in those areas. 30 sec per area

Forearms

Elbow Joint

The quad and hamstring work from the lower body circuit will also help with knees. Calves, feet and shin/tibialis are strongly associated with knees and ankles.

This technique can help improve ankle mobility and knee extension

Calf release

This technique can be used to help increase ankle mobility and may decrease knee/ankle discomfort. 20 sec per side

Self Trigger Point Release

Community

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