We often prescribe the use of a 4 inch soft ball for Self Myofascial Release treatment. You can use the ball in areas of soft tissue/muscle that are “hot, hard or tender.” First assess the area by laying on the floor or leaning against a wall. Gently shift side to side looking for the hardest or most tender spot that is still tolerable to lean into without tensing up the rest of the body. Then soften your body and focus your attention and breathing into this spot. Notice, is the sensation localized, or does it reach into other areas of the body? If you feel it in other areas as the tension in the initial spot lessens, the body has indicated to you the next good spot to use the ball. Typically, you should spend at least 5 mins per spot to get the most effective results, as it takes the tissues at least this much time to become more fluid and relaxed. Love yourself enough to spend a few minutes each day to address areas of chronic tightness that occur with daily life.
- Don’t force, or push too hard. Less is more with this form of self treatment
- Use a small jack ball for areas such as the hand, or a racquetball for the foot
- If trying to perform against the floor is too intense, try the same technique against a bed for less pressure
- You can use more than one ball at a time to connect restricted points, balance the body, or save some time
HERE ARE SOME OPTIONS TO GET THE MUSCLES AROUND YOUR SHOULDER BLADE