Deep Tissue Workshop
At Home Stretch Guide
Place a tennis ball under one foot and start to roll the sole of your foot over the tennis ball. Experiment with the amount of weight you can put into the ball and still have an intense, yet pleasant sensation. Drape your toes over the tennis ball and massage the backs of your toes. Then work your way down the sole of your foot, all the way back to your heel. Roll along the inner and outer arches. Keep rolling for at least two minutes
Stand next to a wall and pull the right arm across your chest by hooking the left arm above the elbow. Place the ball between your upper back and the wall, between your spine and right shoulder blade. Put your weight into the ball and massage up and down until you locate a tender spot. Exert enough pressure to feel a tolerable amount of pain, around a 7 or 8 on a scale of 1-10. Continue for about 20-30 seconds per trigger point. Do some basic arm circles or shoulder rolls when you have completed your massage.
(QL Trigger Point)
Lie supine on the floor or stand with your back against the wall. Using a tennis ball, locate the affected area by finding the floating / bottom rib and then going just beneath it, pushing down, in and 45° upwards. Roll the ball over this area until you find an area of tenderness. With a small circular motion roll this area, exerting enough pressure to feel a tolerable amount of pain, perhaps a 7 or 8 on a scale of 1-10. Continue for about 15-20 sec per trigger point. When you have finished with the trigger point massage, complete a few gentle spine twists to allow the muscles to readjust.
Lie on your back with your knees bent and your heels situated 12 to 16 inches away from your pelvis, in line with your sit bones. Lay the knees over the roller, and allow the legs relax, turned out and slightly bent. Creating a large diamond shape with the legs. You want to feel your hips sinking away from you. Make sure the pelvis is neutral (not tucked). The pelvis should feel heavy and there should be a small space underneath the small of your back.
Begin by laying down on your bed, face up. Draw your right knee tight into your chest. Extend the left leg off of the bed, about mid thigh. Allow the leg and foot to completely release and hang from the hip.
Set up a folded yoga mat and chair next to a wall. Kneel on the mat, facing the chair with the wall behind you. Extend one knee back to the wall and prop your shin up against the wall. Place your hands on the floor in front of you and lift your chest upwards. Squeeze the glute of the leg that’s in back, keeping your tailbone under and squaring the hips. Hold for about 30 seconds, then switch legs.
Do NOT perform these stretches unless your body has been properly warmed up. Shoulder bridging, Roll-Ups, and Single Leg Circles are all great options. Stretching cold muscles can result in injury.
Begin by kneeling on one leg. Place both palms on top of the front leg and lift your chest away, shoulders relaxed. Squeeze the glute of the leg that’s in back, keeping your tailbone under and squaring the hips. Hold for 20 to 30 seconds, then switch legs. Hold for about 30 seconds, then switch legs.