Myofascial Release Technique. Plantar Fascia Release (Tennis Ball) Calf Release (Foam Roller) Calf Release (Ball) 1/7

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1 Myofascial Release Technique Scan - use instrument to roll over all surface area of targeted muscle group (1-2 minutes per group) Trigger Point - locate trigger/adhesion, administer focal pressure for about 20 seconds or pulse over area Movement Release - locate trigger/adhesion, contract antagonist muscle to stretch targeted muscle Use instrument to apply pressure through range of motion of targeted muscle group Plantar Fascia Release (Tennis Ball) Place a tennis ball under your foot Using firm pressure, roll the tennis ball back and forth When you find a sore spot, concentrate on that area Roll with firm pressure Calf Release (Foam Roller) Sit with your calf on a foam roll. Roll your calf up and down on the roll. Stop on tight portions of the calf muscle to allow them to release. Sit with calf on foam roll Roll calf up and down roll Calf Release (Ball) Sit with your calf on a firm ball Roll your calf up and down on the ball Stop on tight portions of the calf muscle to allow them to release Sit with calf on a firm ball 1/7

2 Hamstring Release (Foam Roller) Roll your the back of thigh as shown Stop on tight portions of the muscle to allow them to release. Roll back of thigh on foam roll Stop over tight areas and let them melt away Continue rolling Hamstrings Release (Tennis Ball) Legs out Use a ball to release back of thigh Use a ball to release back of thigh Gluteus Release (Foam Roller) Roll your buttock muscles out on the foam roll. Stop on tight portions of the muscle to allow them to release. Roll buttock muscles on foam roll Stop over tight muscles 2/7

3 Piriformis / DHR Release (Ball) Sit on the ground, knees bent. Cross your ankle over your opposite knee. Wedge a tennis ball between the buttock of your crossed leg and the ground. Use your arms to support your weight. Let your buttock sink into the ball. Roll the ball gently to massage the muscles. Massage buttock with tennis ball Thigh Release (Foam Roller) Position foam roll beneath hip, as shown. Roll along the foam, towards your knee. Whenever you find a sore spot, pause for as long as you can, to stretch this area out. Note: This exercise is normally quite uncomfortable. If it gets to be too much, give yourself a break. Hip Flexor Release (Foam Roller) Position yourself on a foam roller as shown Roll up and down on the front of the hip to help release the front hip muscles Hip Flexor Release (Tennis Ball) Lie on stomach Use ball to release front of hip Roll out along foam If you find a tender spot, you can hold and allow it to relax Use ball to release front of hip 3/7

4 Quadriceps Release (Foam Roller) Position yourself on foam roller as shown Roll up and down on the foam roller to release the muscles on the front of the thigh Hip Adductor Release (Foam Roller) Lie on foam roller as shown Position the roll between legs, resting on the inside of one groin Roll up and down in the groin and thigh area Thoracic Rolling Release Supine (Foam Roller) Lie on a foam roll as shown Put your hands behind your head to support your neck Important: Roll your upper back up and down the foam roller. Do not arch through the lower back Lie on roll, support neck with hands If you feel a tender point, you can hold and allow the muscle to relax Stop and hold if you find a tender point, let it relax Roll up and down foam roller 4/7

5 Lateral Scapular Release (Tennis Ball) Lie on side Use ball to release shoulder Use ball to release shoulder Latissimus Release (Foam Roller) Position foam roll under armpit, as shown. Roll along the foam. Whenever you find a sore spot, pause for as long as you can, to stretch this area out. Roll out along foam Shoulder Posterior Self Release (Ball) Place a ball between the back of your shoulder and the wall Massage over the sorest areas Massage over the sorest areas 5/7

6 PNF Hold-Relax Stretching Stretch intended muscle group to end range Perform isometric contraction for about 10 seconds Slowly further stretch the muscle group while as relaxed as possible Repeat for 2-3x total Hamstrings Stretch (Belt) - Medial and Lateral Lie on back. Loop belt around foot. Keep knee locked at all times! (Don't cheat!) Neutral: Use arms to pull leg straight overhead. You should feel a strong stretch through the back of your leg and calf. Medial Hamstrings / Adductors: Stretch leg gradually out to the side, toward the floor. You should feel a strong stretch through the inner thigh. Lateral Hamstrings / ITB: Stretch leg gradually inward, across your body. You should feel a strong stretch along the outer knee. Stretch leg straight up - Knee locked!...and toward the floor Stretch out to side... Stretch leg straight up Stretch leg inward......and across body 6/7

7 Piriformis Stretch - Bottom Leg Straight Lie on back Bring knee towards your opposite shoulder Grab knee with hands Bring knee toward opposite shoulder Iliopsoas Stretch Kneel on the ground, uninvolved leg forwards Place your hands on your hips Tuck your tailbone under (flattening your lower back) Lean forwards, while maintaining straight posture and keeping your head up Avoid arching your low back or let your hips roll forwards Lean Forward, Tight Core, Straight Posture Gastrocs Stretch Long Sitting (Belt) Sit with your legs out in front Loop a belt or towel around the underside of your foot as shown Pull on the belt, lifting your heel slightly off the ground and drawing your toes towards your nose Loop belt around foot Pull on belt, bending ankle - do not bend knee 7/7