5 great self releases to reduce pain and improve flexibility.

Every day stresses to the body (both physical, emotional and chemical) can cause changes to the way the soft tissues in our body (muscles and fascia) act.  In particular all of us would have noticed "tight" muscles or "knots in different areas of the body.  Now it would be great to have your favourite physio, chiro or massage therapist in your pocket to pull out and release these each day but for most that isnt possible.

One thing we highly encourage (that you can do every day) is use a trigger point ball to self release.  Read more about the trigger point balls here.  Below are 5 different self release you can do using this simple but easy treatment tool.

1. Tight shoulders (posterior cuff and rear deltoids)

A great release to help with shoulder function.  If you are having issues with lifting overhead or lack that overhead range then this is a must have.  

We recommend performing these just before you do your overhead exercises.

Target the area just behind your shoulder and outside of your shoulder blade.

2. Calf muscles (gastrocnemius and soleus)

The calf muscles is one area that gets tight for a lot us without us realising it.  Flat feet, poor footwear, poorly recovered ankle sprains, leg length differences, changes in body weight distribution due to hip, knee or back pain can all lead to increase muscle pain and restriction.

Use a step to elevate the calf muscles on top of the ball ad use your hands to lift more body weight onto the ball. Use small controlled movements, targeting the knotted segments.

3. Painful heel (Plantar fascia)

Tightness of the muscle underneath your foot goes hand in hand with calf tightness, we usually see one if the other is there.

Place the ball on the floor and put your body weight onto it.  Focus on the area from your heel to the base of the big toe.

tip:  try doing these first thing in the morning when the area is often tightest.  ​

4.  Upper back (thoracic spine)

The upper back region is tight to somedegree in the majority of patients.  The biggest culprit being posture.

Use a wall to lean against the ball and target the area just alongside the spine on either side.

Try placing your feet further from the wall to create additional pressure.

5.  Tight hips (Gluteus medius and piriformis)

This is the exercise that I personally do the most.  With more time spent in sitting positions a lot of us don't have the best function when it comes to use of our glutes in relation to our lower back (one of the big reasons contributing to a lot of back issues these days by the way).  
To release these target the centre and the outsides of the glute area on each side.  You can also perform this against the wall if you want to control the amount of pressure a bit better.

Let us know how you go with these exercises.  If you didnt get the body region that gives you issues, shoot us an email or speak to your physiotherapist or chiropractor.