Mobility Challenge - A Little bit Deeper
This week we’ll dive a bit deeper into the mobility series by introducing a routine with a smaller implement like a racquetball, tennis ball, baseball, or a lacrosse ball. These smaller implements allow you to really target the specific spots that are the root of the tightness and pain you are feeling in your movement. The smaller implements are also great in that they travel incredibly well and allow you to be able to work on your mobility no matter your location.
This more advanced series continues our dive into the gravitational and postural forces that are pushing us into that slouched position that makes us appear even when standing like we haven’t quite left our desk completely.
Before we get to the video demonstration, let’s revisit the ground rules for myofascial release:
Stay off of bones! Myofacial release is for soft tissue only, rolling over bones will be painful and without any benefit.
Be patient. While you should notice that your body generally feels better after doing myofacial release, the painful areas in your body will not just suddenly disappear with a week of practice. It took these muscles years of the same treatment day in and day out to get bound up, and it will take time and consistency on your part to get them to release.
Two to Five Minutes. We worked up to longer times over the course of the last few weeks to develop a bit more stamina to be able to support yourself while holding these positions. The sweet spot is to spend between 2-5 minutes per muscle.
Don’t be afraid to regress. If the tool you are using for MFR or the pressure you are using is causing you to hold your breath or change your breathing patterns, then back off a bit or get a softer tool (for this series, the lacrosseball or baseball will be the most likely to cause the pressure to be too much, in that case, regress to a tennis ball or raquetball. Normal slow deep breathing is your guide for the MFR release series.
The Advanced Series will target the outer hip from the front 45 degree and side positions, the upper leg from the front 45 degree and back 45 degree positions, the fold where your rear end meets your upper leg, the calf, the abominals along the border of the rib cage, the chest, and the top of the shoulder. I’ve separated the videos so you can see each one separately. Pay attention to body position and ball placement as it matters!
Take these in order, just like you did the beginner series and spend at least 2 minutes on each body part, click on each picture to see a video of the release
First we’ll target the TFL, muscle on the outer aspect of the upper hip which attaches to your IT band.
Next we’ll address the outer part of the glute, directly below your hip bone on the side of your rear end.
The front part of the thigh about 45 degrees off center is the area we’ll target next.
Next, we’ll address the outer aspect of the posterior part of the thigh about 45 degrees off center
Next we’ll target the area right where the thigh and buttocks meet.
Then we’ll work on the side border of the upper abdominal wall, where the ribs meet the muscle.
You can address the chest muscles either from the floor or take the same position against a wall.
Finally we’ll dig into those upper trap muscles by wedging ourselves between the ball and a vertical surface.
