Foam roller, self massage

Trigger Point Self Massage

feetballUsing Lacrosse Ball or Massage Ball

Using a Foam Roller

Using Trigger Point Footballer

Using Lacrosse or Massage Ball

Using Trigger Point Quadballer

Hip Adductors

calfrollerUsing Foam Roller

IT Band

This is my favorite trigger point release exercise. If you run a lot, chances are you’ve experienced “runner’s knee.” Runner’s knee is caused by a tightening in your Iliotibial band, or IT band. The IT band is a thick band of fascia running on the side of your leg from your knee to your pelvis. Massaging your IT band can help loosen up tightness and prevent future injuries. Take it easy when you’re first starting out rolling your IT band. It’s going to hurt.

rollercalf

This is my other favorite area to work during SMR sessions. If you spend your day sitting down like most folks, your piriformis muscle is probably very tight. Giving your butt a deep massage with a foam roller or ball will help alleviate some of that tightness.

Using Foam Roller

rollersidecalf interiorquadfoam1 itbandfoam1 upperback1
Source: www.artofmanliness.com
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