Empower U
At Home Therapy Exercises
Our new trigger point ball is great for at-home therapy exercises to help you feeling your best! Throughout this page, we have included examples with descriptions to help you work on any ailments or pains you may have in this link, including low back and hip pain, neck pain and headaches, and plantar fasciitis.
A few rules of thumb are consistent for all of these self-treatments.
1. It will hurt so good when you find a sore spot in a muscle. Try to stay on it and not shy away from it… Think about giving yourself a deep tissue massage.
2. The minimum amount of time you want to spend on a hurting body part is 1-2 minutes. This allows the body time to respond to the stimulus and calm down the fight or flight response you may have.
3. If this is helping a little, but you still have the nagging pain throughout your day in one of these areas, fill out an appointment request form and we will give you a call to set up an assessment.
Happy Rolling!
Neck Pain – MTB Suboccipital Release
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Place the ball behind your neck and just below your skull. Begin slowly rocking side to side for the prescribed number of repetitions. Repeat the process with slow chin tucks instead of rocks.
Foot Pain
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Begin in a standing position with the ball beneath foot towards in the inside arch. While keeping the knee as straight as possible, increase pressure onto the ball. Find a tender point and flex and extend your toes to increase and decrease pressure onto the ball.
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Calf Pain
Begin by placing the ball directly beneath the calf muscle. Once a tender point is found, place the other leg on top to add additional pressure. Raise toes up and down to increase pressure on the ball.
Hip Pain – Trigger Point Ball Piriformis
Begin by placing the ball beneath the affected hip. Next, crossover the affected leg and lean your body weight onto the ball making sure to find a tender point within the muscle. Then, move your knee up and down to increase and decrease pressure on the back of the hip.
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Low Back Pain
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Place a lacrosse ball on the indicated area of your low back and lay on the ground. Move around on the ball to find a tight or tender muscle. Next, begin with knee rocks to the same side to increase pressure and hold for 5 seconds each repetition. Then perform knee marches with the same side leg and hold the top position for 5 seconds each repetition. Then grab the shin of the same sided leg and slowly rock side to side hold for 3 seconds each way. Finally, extend the leg out without letting the foot touch the floor and hold for 5 seconds with each repetition.
If you’re still experiencing pain after implementing these at-home therapy exercises into your daily routine, contact us below for additional treatment.