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Lacrosse Ball Myofascial Release

Speaker: ? Date: 2019-09-10

  • typically 40-60 seconds for any body part
  • 2 rounds if you have time
  • quads, hamstrings, glutes, back, everything
  • the second round you really rolling pin it around
  • do this type of stuff before a workout to open up your fascia and allow muscles to work through greater range of motion and minimize injury
  • relax as much as you can, if you tighten it up the ball is tougher to get in there
  • do every single part of the muscle
  • this is different than stretching, surrounding every muscle is fascia, also attaches muscle to skin and other muscles
  • ball breaks things up in there, if you are cringing a lot drink a lot of water - "releasing a bunch of toxins and broken up stagnant toxins into your bloodstream"
  • never have any alcohol before/after a massage
  • we tend to do the same movements over and over, sitting, walking, whatever... lots of stagnant tissue
  • use straight up PVC pipe as a foam roller. Foam rollers get soft over time and won't work
  • try not to use the muscles you are releasing to apply force
  • what's the best exercise? foam rolling, decreases sore timing, keeps you from getting injured
  • whenever i fly i bring a lacrosse ball and do it in the airport

Sit on the ball on the ground - butt muscles

  • get as close to the bone without being on the bone, that will hurt
  • hip is a ball and socket joint, sit on the ball and trace the socket

Sit on the ball on the chair

  • put under hamstring

against the wall - spine-shoulderblade, lats

  • do sort of a wall sit
  • put ball between shoulderblade and spine against the wall, lean into it
  • explore around your back
  • lats tend to get really tight, definitely try these

extensors

  • trace from your elbow out to your wrist
  • outside of arm against wall while standing
  • use inside of arm on the table, push it down with other arm

Feet

  • stand and apply force against bottom of foot... i guess just try everywhere... from right in front of your heel
  • pull your toes back and roll forward on the foot towards the toes
  • "reconnect the neuromuscular connections"
  • do you notice crunchies in your feet? "fascia starts to calcify... on a cellular level" - lol wtf sure why not

Calf

  • ball on the floor, calf on the ball
  • most people don't realize how tight they are until they do it
  • pick your hips up a bit to float over, good to use a block to raise the hips on this one
  • relax your ankle as you roll into it, don't flex it

Foam Rollers Abbreviated Version

  • For IT band definitely use this instead of the ball
  • "t something" like a rolling pin, about 2 inches diameter, good for calves and easier to get in there
  • some tool i missed for something something
  • try softball instead of lacrosse ball, it's bigger, maybe a bit more manageable - good for hips, calves
  • i don't really like the knobs on the foam roller (trent: i think tons of knobs like a texture). idea is that they're for pressure points, but it is hard to pinpoint pressure points. consistently firm foam roller is better

Scalenes are some of the tightest muscles

  • do it yourself with your fingers, push down and do normal 40-60 sec, 2 sessions
  • i find right on the inside of my collarbone, then tilt my head back
  • so pin it then stretch back (tilt head back)
  • might feel ticklish, neck, nausea, address it carefully
  • scalenes go in a lot of different directions, so feel those out
  • text neck is horrible (looking down)

Cheek muscles, also use your fingers

  • relax your face before you start