Many self massage techniques can be performed with your fingers, hands, and elbows, while others require simple items such as tennis balls, foam rollers, or trigger point tools such as the Theracane. Especially, if you are someone who is suffering from myofascial pain dysfunction syndrome (MPDS), which is caused by the presence of chronic trigger points – You may need to self massage regularly. Trigger points are tight knots in the muscle tissues that can cause pain, as well as, refer pain to other areas in the body. One highlight of this massager is its portable nature. The massager’s lightweight and collapsible design make it an ideal travel companion. Furthermore, it’s designed to be easy to hold and use, and can be hooked over your shoulder or around your body for self-massage. Continue making circles as your move along your hairline, until your fingertips meet in the middle of your forehead.

This product provides multiple choices for massage point knobs: a medium silicone knob and a heavy fibre knob. This customizable approach allows users to select the massage knob that suits them best, facilitating precise control over the pressure and pinpointing muscle nodes effectively. For the contents of this blog you will need a theracane. Rubber bands/resistance bands, or duct tape are optional. For the final advanced technique you will need a set of resistance bands that you can anchor to a door, or a sturdy pole in your home [not the resistance bands that are circular and form a closed loop unless you’re really crafty (I still haven’t figured that one out yet) ].Finally, because these devices are all about leverage, it’s important to find one made from a sturdy material that won’t bend under pressure. The cane massagers on this list are all highly rated for durability and strength. The “lengthen, flex, and glide” technique borrows a concept from anatomy trains and is also applicable to foam rolling. With the target muscle in the long position, slowly (and I mean extremely so) drag the head of the theracane over the skin while activating the target muscle. This works more to pull the different levels of the fibers apart. Another way to say that is, the superficial muscles (closer to the skin) will peel off of the deeper (closer to bone) muscles. Go with the grain of the muscle, not across. When dragging the head of the cane press and move slowly in a way where you’re more so following. The Thera Cane MAX is an innovative extension of the original Thera Cane, providing deep pressure massage to hard-to-reach areas of the body. This unique self-massaging tool is designed to treat muscle dysfunction, using seven strategically placed balls to deliver a comprehensive full-body massage. The Complete Posture Fix (With Dr. Oliver)– Fix your fwd head and rounded shoulders posture, ergonomics, get out of pain and increase your mobility. Running, jogging and prolonged walking can be torturous for your feet. By the end of the day, your feet may be aching so badly that you want to scream. The goods news is that your foot pain can be relieved with this simple exercise.

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!Our first technique is what I like to call “shorten, trap and stretch”. It’s very simple. You figure out what muscle that is sore or tense, and shorten it. If it were your biceps brachii muscle in your arm, you would bend your elbow. If it were your triceps muscles, you would straighten your elbow. After you shorten the muscle, you then fenaggle and figure out a comfortable way to place the end of the massage hook on the shortened muscle and hold static pressure . Once you have the muscle shortened, and trapped, you then lengthen the muscle. With the biceps that would mean bending the elbow, trapping the muscle, and then straightening the elbow. With the triceps that would mean straightening the elbow, trapping the triceps, and bending the elbow to lengthen/stretch the triceps. Repeat this in several places along the entire belly of the muscle from tendon to tendon.

If you tend to move around a lot, you probably have a lot of tightness in your iliotibial (IT) band, which is the band of tissue that runs from your hip to just past your knee. Try this simple exercise for leg pain relief. Self massage techniques are techniques that you can do yourself to get rid of muscle tightness and trigger points throughout your body. We understand that individual needs can vary significantly, so here are some further recommendations based on different requirements: use your hands to brace yourself as you slowly roll down from your hip to your knee while rotating your body towards the ground as you move down. Trigger-Point Massage Cane. One of the gold standards in the industry, this massager is made in the USA and is also of the highest quality construction. You can target six different muscles. What We LikedMany people want a self-care option for the relief of pain that is caused by stress, pain and muscle tension.