Trigger Point
Release Areas
Technique
Compression
Using your ball on the floor, wall or chair, slowly roll the muscle
you’re targeting until you find tight or tender areas. Hold and
moderately press the ball into that spot for 30-60 seconds then
release the pressure. Make sure that the muscle you’re working is
relaxed. Remember to breathe deep!
Cross Fiber/Friction
Using your ball on the floor, wall or chair, slowly roll the muscle
you’re targeting until you find a tight or tender area. Then roll
back and forth or strum across the area in a diagonal manner for
30-60 seconds with mild to moderate pressure. Make sure the
muscle you’re working is relaxed.
Pin & Stretch
Using your ball on the floor or wall, slowly roll the muscle you’re
targeting until you find a tight or tender area. “Pin” that area with
a mild to moderate amount of sustained pressure then slowly
move the muscle through a gentle stretch motion to tease the
muscle fibers free.
Tips
You may have soreness following trigger point release. Be
sure to stay hydrated. Soreness may last 1-2 days. Keep
discomfort level to a 1-3 out of a 10 pain scale.
Take steady inhales through your nose and out through your
mouth with lips in a gentle “O” position. Avoid holding your
breath during rolling as that will tense your muscle versus
promote relaxation.
Hip
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Foot
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Glutes
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Neck
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Chest
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Shoulder
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Low Back
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