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Myofascial Leaflet using a tennis ball

Myofascial Leaflet using a tennis ball

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Published by howdy101
Use a tennis ball to help improve tissue quality & muscle function. Kind of like a self massage
Use a tennis ball to help improve tissue quality & muscle function. Kind of like a self massage

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Published by: howdy101 on Jun 07, 2011
Copyright:Attribution Non-commercial

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11/22/2012

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Soft Tissue Work
-The secret of Optimum Performance & Health.For this workshop we will be using a tennis ball. But there are many implements you can use for softtissue work (self myofascial release), lacrosse balls, foam roller, PVC pipe, etc.Its best to use around 10-20 seconds per place, but spend more time where you find a knot.Most of the movements used have been gathered from the works of Eric Cressey, Mike Boyle &several other athletic coaches.1 Calves2 Hamstrings3 Glutes
 
Roll the ball up & down the calf muscle. Twist theleg so you can work both the inside & the outsideof the calf, also work the Achilles tendon. Formore pressure you can put one foot on top of theother (as shown in the main picture). Focus onany painful or knotted areas. Aim at releasingthe knots & easing any tightness or pain beforemoving on.This movement is best done with a foam roller,but for demonstration purposes well attempt todo them with a tennis ball. Roll the ball up &down the hamstrings working on any knotted,tight or painful areas. By crossing the other legover the leg being worked you can add morepressure.This one will be painful to a few of you! Cross theleg of the glute being worked over the other leg.Now roll the ball around the glute area. Mostpeople will have at least one sensitive area, somepeople will have many! Roll the ball over as muchof the glute area as you can reasonably do. Overtime the sensitivity will lessen & the tissue qualitywill improve.
 
 4 Hip Adductors
(Not demonstrated)
 5 Hip flexors6 Quads
 
This one can only really be done using a foamroller, but has been included for those of youwho need it & can try it at home. Roll the rollerall along the inside of your leg from the groin tothe top of the knee. For some people with tightadductors this can be fairly unpleasant, but againregular work will quickly improve the problemareas.The hip flexors are at the very top of the leg &these can get very tight. Most people due tositting a lot during the day have short, tight hipflexors. Rolling with a foam roller is better than atennis ball if you really need to work those hipflexors. Roll the ball or roller up & around thefront joint where the leg joins the body.Moving down from the hip flexors. Directlybelow are the quads the big muscles at the frontof the leg. You may have some issues in thisarea, but most peoples quads actually seem to befree from tender areas after a session or 2. Againthis is best done with a foam roller, not a tennisball, but for today well make-do. Roll from thebottom of the hip flexors to the top of the knee.
 
7
IT Band (Iliotibial band)8 Lower back (spinal erectors)9 Upper back
 
This is done much more easily with a foam roller.The main issue is this is a painful movement formany people as there can be some bindingtogether of fibres in this area & it can be very,very sensitive. Start of easy & slow increasepressure. Work down from the hip to the top of the knee (just above the knee can be painful formany).Some people get tender areas & knots in thelower areas of their back. You can roll a tennisball all the way up each side of the spine (NOT onthe spine!). Find any tender areas or knots &really hammer them with this technique. Forsome people it has really helped their overallback condition. First do the left lower back &move to the upper back (below), then repeat onthe right.This movement continues from the lower backmovement (above). The pressure the ball exertsis modified by the angle of the body. Betweenthe scapulae is often an area of pain. Do NOTroll on or across the spine. You can also movethe arm across the body to separate thescapulae & really get in to some sensitive areas(see insert).

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