Whether its a spiky ball, a lacrosse ball or a borrowed tennis ball from your dog (maybe wash it first?!), they are great for relieving tight muscles all over the body. Due to covid-19 isoloation happening all over the world, todays post will be focused on helping those who are staying at home. Remember more is not better. Max 60 seconds on each spot and max 3 minutes on each muscle. Pro Tip: do a wall supported forward bend and see how far you can go. Try again afterwards to notice how much of a difference these release techniques make to your range of movement.
Disclaimer: These exercises may not be right for you. We recommend you check with your musculoskeletal health care provider before trying any new exercises or therapies.
1. Glutes
A good glute release will leave you feeling ligther in the low back. A lot of our MyoThrive customers have heavy sore backs from sitting so much while in iso at home. Have a break from the desk and try this standing glute release.
Step 1 – Put the ball between your glute muscle and the wall.
Step 2 – Find a sore spot, then let it sink in for 30-60 sec until it eases off.
Step 3 – Try finding a few more spots. Also don’t forget the other side!
2. Hamstring
I’m sure a lot of you are feeling tight calves right now from all that sitting, running and squatting! Tight hamstrings can lead to sore knees, hips and low back. Maybe you’ll be able to touch your toes again after this one!
Step 1 – Sit on the floor and position the ball between your hamstring and a block or book.
Step 2 – Once you’ve found a spot, bend and straighten your knee until you feel it ease (approx 30-60 sec).
Step 3 – Find a few more spots and repeat. Stay in the top 2/3rds of the muscle and search to the sides where most of the trigger points lie.
3. Calves
Tight calves can cause problems not only locally around the calf, ankle and foot but can also refer tightness into the lower back. Sitting to much can create stagnation in the calf muscles plus if the only exercise you’re able to do right now is walking and running, they are going to need some self massage TLC!
Step 1 – Sit on the floor and position the ball between your calf and a block or book.
Step 2 – Once you’ve found a spot, point and flex you foot until you feel it ease (approx 30-60 sec).
Step 3 – Find a few more spots and repeat. Stay in the top 2/3rds of the calf and search to the sides where most of the trigger points lie.
Don’t forget to check out our “upper body edition” for neck, shoulders and forearms.
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Check out some of our other learning hub posts
Bending over backwards for back pain(Opens in a new browser tab)
FAQ Series – Why Focus on Posture?(Opens in a new browser tab)