Not everybody can afford seeing a massage therapist every week, therefore the importance of self-massage. Self-massage allows you to have a massage daily or whenever you like. It consists of applying deep pressure on a specific trigger point* or tight muscle which then helps breaking up adhesions and decreasing muscle tensions.
One of my favorite self-massage tool, is the lacrosse ball. It is really inexpensive and you can have it with you wherever you go. It is the perfect shape and size to reach those harder-to-reach muscles.
Below are a few ways you can use the lacrosse ball. I recommend holding the pressure up to 60 seconds.
Shoulder stress relief:
Almost everyone experiences shoulder pain at some point. This will help you releasing tensions between your shoulder blades. Stand tall with your back close to a wall. Allow the ball to rest between you and the wall, position the ball directly over the stressed area. Press your back into the wall. You can rest the ball over the area or perform small circular motions until you start to feel relief.
Tight hips loosening:
Lie on your side and place the ball under your hip. If your muscles are too tight, stand up, place the tight hip closest to the wall, and place the ball over the tight area. Begin moving your hips around to massage and release tension in the area.
Buttock pain relief:
In a standing position, rest the lacrosse ball between your glute and a wall with the ball directly over the area you are experiencing pain. Press your buttocks into the wall and begin performing circular motions in and around the area, massaging away the tightness.
Place the lacrosse ball under the arch of your bare foot and begin rolling over it. This is especially good for people suffering from plantar fasciitis. You may consider having a ball in the freezer also and use it to massage your feet.
Lacrosse balls can be found in most sporting good stores and I also have a few in my office also.
*Trigger points are hyper irritable spots in the tissues surrounding your muscles. They are characterised by their referral of pain to different parts of the body, particularly when pressure is applied.
Myriam Desrosiers, LMT - Therapeutic Massage
Lafayette, CO 80026
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