Pre- habilitation (trigger point myofascia release course)

We will start with a full body myofascial routine you can apply any time when you are feeling tight or you need a general full body prep routine to get your body mobile and aligned before you start your exercise session.

Over the weeks we will breakdown the exercises and techniqes so you can apply what you need when you need it.

Please know your limitations and only go as far as your body permits. Please see a health care professional for further advice if something doesnt feel right or if you suffer from any spinal or nerve issues.

Feel free to reach out to me if you have any questions.

Release

• Place trigger point ball under trigger points, or any spot that needs releasing.

• Place your full body weight over the ball and bring your toes up and down.

• Hold for 3-5 belly breaths.

Mobilise

• Split stance the legs. make sure heel is on the ground and the foot is pointing straight.

• Extend same arm as back leg to ceiling and grasp the wrist pulling it up and over.

• hold for 3-5 belly breaths.

Stabilise

• Strenghten each position of the foot, by balancing on the heels, toes, in and out side edges.

• Actively engage your foot (short foot) by pressing your big toe down and lifting the arch, *knees bent*.

• 10 reps of each position hold for 1-3 breaths.

Release

• Place trigger point ball under trigger points, or any spot that needs releasing.

• Place your full body weight over the ball, flex and extend the ankle, circle the foot whilst putting pressure on the ball.

• Hold for 3-5 belly breaths.

Mobilise

• In a down dog positon, lift and lower your heels. keeping hips high.

• hold for 3-5 belly breaths.

Stabilise

• Place a ball inbetween heels, feet stright.

• Actively engage your foot (short foot) by pressing your big toe down and lifting the arch,

• Slowly rise up on to your toes and back down to the ground squeezing the ball between the heels and keeping the foot to glutes active.* Caution ! please keep knees bent*.

• 10 reps of each position hold for 1-3 breaths.

Release

• Place trigger point ball under trigger points, or any spot that needs releasing.

• Place your full body weight over the ball, flex and extend the knee, whilst putting pressure on the ball.

• Hold for 3-5 belly breaths.

Mobilise

• Prone postilion, grab one foot and pull it to your sit bones, (keep knees together and hips and pubic bone on the floor) be sure to pull your naval away from the ground.

• Stretch each leg

• hold for 3-5 belly breaths.

Stabilise

• Grasp both feet and pull the thighs away from the floor, actively engage your abs and your glutes to support the stretch of the quads

• 10 reps of each position hold for 1-3 breaths.

I also recommend doing all 4s fire hydrants (basically bringing your knee out to the side of your hip) this strengthens the hip stabilizer * Glute medius that can be responsible for why we are tight in the first place.

Welcome to Week 2

We will start with a full body myofascial routine you can apply any time when you are feeling tight or you need a general full body prep routine to get your body mobile and aligned before you start your exercise session.

Hold each stretch between 10-60 seconds. If you are stretching prior to exercise stretch for a shorter period of time and make sure you keep moving dynamically, not just holding the stretch statically.

Please know your limitations and only go as far as your body permits. Please see a health care professional for further advice if something doesn't feel right or if you suffer from any spinal or nerve issues.

Feel free to reach out to me if you have any questions.

Release

• Place trigger point ball under trigger points, or any spot that needs releasing. Start at the bottom of the medial hamstring and make your way up.

• Place your full body weight over the ball, flex and extend the knee, invert and evert the foot whilst putting pressure on the ball.

• Place trigger point ball at same points and flex and extend from the hip, invert and evert the foot whilst putting pressure on the ball. use the foam roller and roll through the length of the hamstring 5-10 times.

• Hold for 3-5 belly breaths or 5 -10 repetitions.

Mobilise

• Lunge position, press the hips forward and back, focus on the front leg as you press back flex the foot and reach the hips back as you extend the knee and reach the arms in front of you to increase the stretch.

• Find neutral pelvis, bring knee to chest and extend the foot to ceiling.

• Stretch each leg

• hold for 3-5 belly breaths.

Stabilise

• Single leg dead lift, focus on pelvis alignment all the way through the movement

Release

• Start by coming into full hip extension, you can do this by posteriorly tilting the pelvis and tucking your tail bone under, place the trigger point ball on the insertion of the psoas.

• Place your full body weight over the ball, lift and lower your extended leg, then flex and extend the knee.

• Place the foam roller under your hipfold, keep pelvis in posteriorly tilt and roll over the hip joint. flex and extend at the knee.

• Hold for 3-5 belly breaths or 5 -10 repetitions.

Mobilise

• Lunge position, place the back foot up against a wall or bench. aim to create a Straight line through the knee, hip, shoulder and hand. again activate your glutes to keep pelvis aligned and avoid a lordotic curve.

• grab your wrist and extend further into the stretch by reaching up and over laterally.

• Stretch each leg

• hold for 5-10 belly breaths.

Stabilise

• lying on you back find your Neutral pelvis, fully extend one leg, keep the opposite leg bent.

• Lift and lower the leg to the ceiling whilst keeping neutral. aim for the work to be coming from the hipflexors, keep tone through out the rest of the muscles in the leg as you lift and lower.

Additionally you can use a bridge lift to help reinforce hip extension through gluteal activation.

Release

• Start by laying face down and bringing your bent knee out to the side, placing your foam roller long ways under your inner thigh.

• .Keep the roller still and lift and lower your foot, invert and then evert the foot as you lift.

• Hold for 3-5 belly breaths or 5 -10 repetitions then keep moving up the leg.

Mobilise

• All 4s position, extend one leg out to the side of the body foot inline with the hip. push forward and back into to the hips. Option to reach the same arm as leg being stretched under and through opposite arm.

• Come in to a frog stretch position, knees out wide from the hip and feet pointing straight down toes facing out.

• keep sight tone in the glutes, rock forward back and side to side.

• Reach arms forward palms facing in thumbs to ceiling, sit the hips back and sink the chest

• hold for 5-10 belly breaths move fluidly through each movement.

Stabilise

• All 4s fire hydrants. Hands under shoulders knees directly under hips. find neutral pelvis and bring the knee out to the side of the body with out rotating the hips and spine.

• Additionally you can use a body band around the knees and this will help to strengthen the adduction on the eccentric phase when you lower the leg.

Welcome to Week 3

This week we will start with a body scan and auto suggest to the neuromuscular system and each individual body part to relax.

We will again do a full body myofascial routine with a focus on the hips and the front line. You can apply any time when you are feeling tight or you need a general full body prep routine to get your body mobile and aligned before you start your exercise session.

Hold each stretch between 10-60 seconds. If you are stretching prior to exercise stretch for a shorter period of time and make sure you keep moving dynamically, not just holding the stretch statically.

Please know your limitations and only go as far as your body permits. Please see a health care professional for further advice if something doesn't feel right or if you suffer from any spinal or nerve issues.

Feel free to reach out to me if you have any questions.

Release

• Start by targeting glut max, by placing the roller under one glute and do sweeping rolls from the top of the hip to the lower part of the glute.

• Target glute medius by rolling to the lateral hip.

• Place you foot over the opposite knee and externally rotate at the hip being rolled.

• Target Lower back, DO NOT ROLL ON THE SPINE IT SELF. please place the roller to the right or left of the spine on the erector spinae and quadratus lumborum. place the lacrosse ball at the base of the back above the hip bone.

• bring your knee to chest, straighten you leg and kick up and down flexing and extending at the hip, last place the ankle over opposite knee and roll cross sectionally over fibers.

• Hold for 3-5 belly breaths or 5 -10 repetitions.

Mobilise

• Start in a seated position, place one foot over opposite knee and reach to your feet.

• option, hug knee to chest and pace the foot down over opposite leg.

• Seated position, bring legs out wider than hip. Grasp the inside of you right foot with your right hand, keep the hips level on the mat, reach the left hand up and over the right leg (you should feel a stretch in the lower back).

• hold for 5-10 belly breaths.

Stabilise

• Start on your knees, create a straight line from knee hips to shoulders and lean as far back as you can with out the straight line altering. Option: Bridge lift, lay on your back and lift the hips to the ceiling, be sure to squeeze the but before lifting the hips and make a straight line form knees, hips the shoulder.

• All 4s position find you neutral pelvis and bring one foot to ceiling where the knee is at hip hight, make sure you glute is fired and the lower back remains in neutral.

• laying on your front, press both hip to the floor, raise your belly off the floor to lengthen your lower back. then squeeze one glute (but cheek) at a time.

Additionally you can use a bridge lift to help reinforce hip extension through gluteal activation.

Release

• Start by placing the roller on the lower ribs, roll up and down over the ribcage and shoulder blades, avoid rolling on the the neck.

• Ether laying down or standing at a wall. Place the trigger point ball at your rhomboids (between your shoulder blades and the spine).

• Bring your same arm across your body into shoulder stretch, other arm pressing down above the elbow. Continue to place pressure over the ball and move side to side and up and down. Go through different arm positions to unlock any trigger points.

• Place the ball on the upper traps and move back and forth, bring your elbow to your ribs and externally rotate the arm out.

• Place the roller under your arm pit and lay on your side, bring your top arm forward in line with your shoulder and back behind you. keep working your way down the ribcage.

• 3-5 breaths in each position.

Mobilise

• Place your arm across your body and place the other hand above the elbow for your deltoid (shoulder stretch).

• Place your right arm behind your back and look to your left, bringing your chin to your shoulder (to stretch your traps).

• All 4s individually mobilise your lumber spine by posteriorly and anteriorly tilting the pelvis. Then mobilise your thoracic spine by pulling the ribs to ceiling and drawing them down to the floor. Then mobilise the cervical spine (neck) by protracting and retracting the back of the neck (pushing the chin toward the floor and back to chest).

• 3-5 reps

Stabilise

• In a prone plank postion, elbows under shoulders, press your ribs to ceiling, feel your shoulder blades hug your ribs. feel your chest work as well as your back. keep your hips in line with shoulders and spine neutral.

• Laying on your back in neutral, go through a series of protracting and retracting at the shoulder blades, raise the shoulders up elevating and draw the shoulders down depressing the shoulder blades, observe if the hands remain at the same hight.

Additionally banded pull aparts are a great way to strengthen this area functionally.

Welcome to Week 4 Yay!!!!

This week we will start with a full body myofascial routine with a focus on the arms, shoulders, traps and neck. You can apply any time when you are feeling tight or you need a general full body prep routine to get your body mobile and aligned before you start your exercise session.

Hold each stretch between 10-60 seconds. If you are stretching prior to exercise stretch for a shorter period of time and make sure you keep moving dynamically, not just holding the stretch statically.

Please know your limitations and only go as far as your body permits. Please see a health care professional for further advice if something doesn't feel right or if you suffer from any spinal or nerve issues.

Feel free to reach out to me if you have any questions.

Release

• Start by placing the lacrosse ball just past the base of your palm. Move toward the center, the front of the hand, laterally and then the base of the thumb. Bend and extend the fingers.

• Pinch the web space between the thumb and first finger, bend and extend the fingers.

• Release the forearm: focus on brachioradialus. Use your hands to pinch the muscle starting at the medial side ot the elbow and working down the arm, flex and extend the wrist.

• Place the lacrosse ball on the floor or a bench and place your arm in different positions sweeping form the elbow to the wrist.

• 3-5 breaths in each position.

Mobilise

• Take your hand through flexion and extension, then take your finders through adduction and abduction.

Stabilise

• All 4s position hand placed underneath shoulders. open up the hand as wide as you can and press all the digits down.

• Press the tips of the fingers in to the mat and let the arch of the hand raise.

Release

• Start by lying face down, reach one arm out to the side, placing the foam roller under your bicep. Do large sweeping rolls 10+.

• Reach your arm up and place the roller under your triceps, move slowly down the arm and flex and extend at the elbow.

• Standing at a wall or on your side, place the lacrosse ball on the posterior upper arm (posterior deltoid)

• Work the ball over your deltoids, flex and extend at the shoulder, take your arm through a series of movements to unlock any adhesions in the deltoids.

• 3-5 breaths in each position.

Mobilise

• Take your arm through its full range of motion, circling the arm forward and backward.

Stabilise

• Take your arm through external rotation. sit or stand, place you hand over your abdomen and externally rotate your forearm out. to add on use a resistance band.

Additionally use the band to do pull apart. grasp the band , arms at 90 degrees and shoulder with distance, pull the band apart to externally rotate the shoulder, elbows stay at ribs.

Release

• Start by lying on your side with the roller under your upper trap, hand straight ahead. palms together.

• Open your hand to the ceiling and let your head follow by watching your hand, rotate your ribs and stretch the arm back behind the body then return.

• Lying face down place the roller under your ribs, lightly place your body over the roller and then move to your upper chest. (this one is easier for the males).

• Seated place your right forearm behind your back and look to your left. Repeat on other side.

• Use the lacrosse ball to place pressure on the lateral neck. As you place pressure on the ball look forward and down to stretch the muscle.

• Lying down place the ball on the back of the neck, the grove in the center allows the spine not to be touched.

• bring your right hand to your forehead and turn your head to the right.

• Then from the base of the cervical spine, keep moving the ball up and nod the head going into full flexion and extension.

• Place the ball on the temple and circle with pressure.

• Place the ball on the jaw and take your jaw through all its ranges of motion whilst applying pressure.

• 3-5 breaths in each position.

Mobilise

• Seated half circle your head, forward and backward.

• Bring your right ear to your right shoulder.

• Bring your right forearm behind your back and loot to your left shoulder, bring the chin to chest. Repeat on left.

Stabilise

• Protract and retract the head.

• Look up and down. working on flexion and extension.

• Rotation integration. Start by lying on your side with the roller under your upper trap, hand straight ahead. palms together.

• Open your hand to the ceiling and let your head follow by watching your hand, rotate your ribs and stretch the arm back behind the body then return.